"Vagabond Olympic Lifting Class @ 6:35 pm + Youth Development Class @ 3:30 pm"(6.8.2015)

Vagabond CrossFit Beginners Class Starts Monday, June 22nd, 2015. 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, June 22nd, 2015. 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.

*Vagabond Olympic Lifting Class on Monday, June 8th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

*Vagabond Youth Development Class Week 6 of Training on Monday, June 8th @ 3:30 pm. CLICK HERE FOR WORKOUT.*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Run Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
High Bar Back Squat/Upper Body Pull + Aerobic Conditioning Long Duration
A1. High Bar Back Squat of the following:
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
Get 1 Rep Max Numbers from Previous Dates and/or Monday, June 1st
A2. Strict Pronated Pull-Up Cluster, 3.3.2 x 3 sets, rest 1 minute between sets.
People can scale to Negative Pronated Pull-Up Cluster, 2.2.1. x 4 sets, rest 1 minute
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B. For Time of the following:
21-15-9 of:
Burpees
200 Meter Run After Every Set of 21,15,9 reps of Burpees completed
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Aerobic Conditioning Long Duration
A1. Power Clean Touch N Go Cluster @ 65%, 2.2 x 4 sets, rest 1 minute between sets.
You must do 2 reps in a row, then rest 15 seconds, then 2 more reps, practice transition
A2. DB Lat Pull-Over 10-12 reps x 4 sets, rest 1 minute between sets.
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B. For Time of the following:
800 Meter Run
30 Chest to Bar Pull-Ups or 40 Wall Balls-Athlete Choice
30 Box Jumps Step Down @ 24/20
C. Competition Phase
High Bar Back Squat Intense + Snatch Pull + Upper Body Press Vertical + Conditioning-Longer Aerobic Sets
A. High Bar Back Squat, 3 reps x 10 sets @ 78%, rest as needed between sets.
B. Snatch Pull, 5 reps x 3 sets, no dropping weights, 93% of best 1RM, rest as needed between sets.
C. Push Press, 5 reps x 4 sets, rest as needed between sets.
Use 73% of your best 1RM Push Press or close to it
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D. 5 Rounds for time of the following:
20 Cal Row
2 Rope Climbs @ 15 feet-Legs can be used
15 Toes to Bar
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