"Vagabond Olympic Lifting Class + Next Beginners Class: April 21st"(3.31.2014)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 21st, 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 21st, 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 for Pricing Page and Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
*shoulders, ankles, hips, t-spine
3-5 minutes of workout prep
ghd sit ups
TGU x 1/side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Upper Body Push/Elbows Flexors + Aerobic Conditioning(Mono)
A1. Front Squat @ 30×1, 5-7 reps x 3 sets, rest 1 minute.
A2. DB Bent Over Row @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
B. Close Grip Bench Press, 6-8 reps x 3 sets, rest 1:30 between sets.
C. 3 Sets of the following @ 90%/Moderate Effort:
Airdyne 40-50 Calories @ 90% of best 10 Minute Cal Airdyne Test, rest 2-3 minutes between sets.
B. Fitness Phase
Bend Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Mid-Thigh Squat Clean, 3 sets of 3 reps, you may drop in between repetitions, rest 2 minutes between sets.
B1. High Bar Back Squat @ 30×1, 3-4 reps x 3 sets, rest 1:30 between sets.
B2. Kipping Pull Ups AMRAP(-3) x 3 sets, rest 1:30 between sets.
AMRAP -3 mean you go about 3 less than your max attempts for kipping pull ups. If your max pull ups is 30 reps, then try for 27 reps for the first set, then go for 24 reps for second set, and then last set go for 21 reps
C1. DB Box Step-Ups @ 11×1, 6-8 reps/each x 3 sets, rest 1 minute.
C2. Barbell Bent Over Row @ 30×1, 6-8 reps/each x 3 sets, rest 1 minute.
C. Competition Phase
14.5 Opens Workout or Rest Day or Zone 1 Day
Athlete can choose to do 14.5 Opens Workout Today, or can choose to take a full day of rest or to do Zone 1 of their liking of whatever they want.
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