"Vagabond Olympic Lifting Class and Next Beginners Class"(3.12.2013)
*Vagabond Olympic Lifting Class on Tuesday, March 12th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 2013. 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 15th, 2013. There are no more than 4-6 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 for Pricing Page and Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 minutes of mobility work
*ankles, hips, upper back, rotational work
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3-5 minutes of workout prep
goblet squats
powell raise
double unders
strict pull ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Maximum Aerobic Power Sessions:
3 Minutes of the following @ 90%:
10 Kettlebell Swings
10 Box Jumps
Rest 3 Minutes
3 Minutes of the following @ 90%:
3 Minute Row
Rest 3 Minutes
3 Minutes of the following @ 90%:
10 KB Deadlifts
4 Knee Raises
Rest 3 Minutes
3 sets of the following:
30 seconds of Burpees
30 seconds of Jump Rope
Rest 3 Minutes
3 Minutes of the following @ 90%:
3 Minute Row
Done
B. Fitness Phase:
Maximum Aerobic Power Sessions:
3 Minutes of the following @ 90%:
10 DB Push Press
10 Box Jumps @ 24/20
Rest 3 Minutes
3 Minutes of the following @ 90%:
3 Minutes on the Airdyne
Rest 3 Minutes
3 Minutes of the following @ 90%:
8 Deadlifts @ 135/95 lbs
4 Knees to Elbows
Rest 3 Minutes
3 Sets of the following:
30 seconds of Burpees
30 seconds of Double Unders
Rest 3 Minutes
3 Minutes of the following @ 90%:
20 Walking Lunges(10/each side)
10 Second Plank Hold or L-Sit Hold on Parallets
Done
Competition Phase:
Front Squat Intense + Aerobic Tester(Muscular Endurance)(30 seconds of work/rest 30 seconds)
A. Front Squat @ 22×1 @ 50% plus 80 lbs of chains, 2-3 reps x 10 sets, rest 1:30 between sets.
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B. 10 sets of the following:
30 seconds of Step Down Box Jumps @ 30 inches
rest 30 seconds
30 seconds of KB Snatch @ 35 lbs/26
Switch Sides every set
Rest 30 seconds
30 seconds of Up and Back Sprint in Gym
rest 30 seconds
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