"Vagabond Olympic Lifting Class + Next Beginners Class: May 12"(5.5.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 12th, 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, May 12th, 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.

*Vagabond Olympic Lifting Class on Monday, May 5th @ 6:35 pm. Click Here for Workout.*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Foam Rolling/MyoFascia Release
1-Way Shoulder-Stretch
+
3-5 Minutes of Prep Work
100 M Run
5 Goblet Squats
15 Strokes on Rower
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Upper Body Push/Elbows Flexors + Aerobic Conditioning(Mono)
A1. High Bar Back Squat @ 20×1, 7-9 reps x 3 sets, rest 1:30 between sets.
Go Up in Weight from April 21st
A2. Heavy DB Bent Over Row 6-8 reps x 3 sets, rest 1:30 between sets.
B. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
Go up in weight from April 21st
C. 2 Rounds of the following:
Row 500 Meters
20 Russian Kettlebell Swings
20 Step Down Box Jumps
Rest 5 minutes between rounds
B. Fitness Phase
Press Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Push Jerk, touch n go repetitions x 2 repetitions @ 65% x 5 sets, rest 1:30 between sets.
B1. Front Squat @ 30×1, 5-7 reps x 3 sets, rest 1:30 between sets.
Compare to April 21st @ 6-8 reps
B2. Weighted Supinated Pull-Up Cluster, 2.2 x 3 sets, rest 1:30 between sets.
C1. DB Walking Lunges @ 11×1, 8-10 reps/each leg x 3 sets, rest 45 seconds between sets.
C2. Pendalay Barbell Bent Over Row @ 30×1, 6-8 reps x 3 sets, rest 45 seconds between sets.
C3. 30 Seconds of Row or Airdyne @ 97% x 3 sets, rest 2 minutes between sets.
C. Competition Phase
Back Squat Intense + Front Squat Moderate + Snatch Moderate + Snatch/ Muscle Up Work Enduro
A. Front Squat, 5 reps @ 75%, 5 reps @ 80%, 3 reps @ 85%, 3 reps @ 88%, rest 2-3 minutes between sets.
B. High Bar Back Squat, 5 reps x 3 sets @ 65%, rest 2 minutes between sets.
C. 3 Position Power Snatch(Mid Thigh-Above Knee-Ground) x 7 minutes, on the minute, every minute @ 65%.
D. For Time of the following:
Row 500 Meters
15 Clean and Jerks @ 135/95
6 Muscle-Ups
Row 500 Meters
15 Clean and Jerks @ 135/95
6 Muscle-Ups
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