"Vagabond Olympic Lifting Class @ 6:35 pm + Vagabond Next Beginners Class"(4.13.2015)

*Vagabond Olympic Lifting Class on Monday, April 13th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit Beginners Class Starts Monday, April 20th, 2014. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin Monday, April 20th, 2014. There are no more than 6-8  people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at [email protected] or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.

Click Here to Contact Us Today.

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Coach Choice
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2 Sets of the following:
30 Seconds of Airdyne/Row
Rest 10 Seconds
30 Seconds of Burpees
Rest 10 Seconds
30 Seconds of Hollow Holds
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds of Zone 1 Assault/Airdyne
60 Seconds of 90 Degree Quad Stretch/each side
III. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat + Upper Body Pull + Aerobic Tester
A. High Bar Back Squat @ 20×1, 7-9 reps x 3 sets, rest 1-2 minutes between sets.
Compare to last week April 6th @ 8-10 reps
B1. DB Bent Over Rows @ 30×1, 8-12 reps/each arm x 3 sets, rest 45 seconds between sets.
B2. DB Zotman Curls @ 30×1, 8-12 reps x 3 sets, rest 45 seconds between sets.
C. 3 Sets of the following @ Hard Effort:
1 Minute KB Swings
1 Minute Airdyne
1 Minute Box Jumps or Step Down
Rest 1 Minute between sets
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A1. Snatch Deadlift, 4-5 reps x 4 sets, rest 1 minute between sets.
A2. DB Bench Press @ 31×1, 6-8 reps x 4 sets, rest 1 minute between sets.
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B. 4 Rounds for time of the following:
30 Cal Row
20 Kettlebell Swings
10 DB Push Press @ Moderate Weight
C. Competition Phase
I. 2015 Regionals Training
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Monday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
II. 2016 Open Training
Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Snatch/Muscle Up Conditioning
A. High Bar Back Squat, 10 reps @ 60%, 8 reps @ 65%, 70% x 6 reps, 75% x 6 reps, 80% x 6 reps, rest 2-3 minutes between sets.
B. Front Squat, 5 reps x 60%, 5 reps x 65%, 5 reps x 70%, 5 reps x 70%, rest 2-3 minutes between sets.
C. Power Snatch Touch N Go Cluster, 2.2.1 x 3 sets, rest 1-2 minutes between sets.
Use 65% of your best 1 rep max
D. Clean and Jerk Cluster, 1.1 x 3 sets, rest 1-2 minutes between sets.
Use 75% of your best 1 rep max
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10-9-8-7-6-5-4-3-2-1 of the following:
Power Snatch @ 105/65 lbs
Lateral Burpees
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