"Vagabond Olympic Lifting Class + Next Vagabond Beginners Class: August 4th"(7.28.2014)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 4th, 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, August 4th, 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.
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*Vagabond Olympic Lifting Class on Monday, July 28th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic Mono
A. Front Squat, work to heavy single. 15 Minute Time Limit.
B. 5 Sets of the following @ moderate effort:
4 Minute AMRAP of the following:
4 Ring Rows or Feet Elevated Ring Rows
8 Goblet Squats
100 Meter Run or Airdyne 7-10 Calories
Rest 1 minute between sets
B. Fitness Phase
Oly Intense + Squat Intense Eccentric/Iso +Upper Body Push + AMRAP % High
A. Clean Grip Deadlift(+1 rep) + Squat Clean(+1 rep) x 5 sets, rest 2 minutes between sets. Build up in weight for each set.
B. Front Squat @ 30×1, 5-7 reps @ 73%-76% x 3 sets, rest 2 minutes between sets.
C. 2 Sets of the following @ High Effort:
Row 750 Meters(Men)/Row 650 Meters(Women)
21 Hang Power Cleans @ 115/75 lbs
12 Shoulder to Overhead @ 115/75 lbs
Rest 5 minutes between sets
Challenge to go unbroken on the 21 + 12 repetitions
C. Competition Phase
Snatch Int + Back Squat Int + Front Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up Static Strength
A. Snatch @ 70%, 1 x 2 sets, 80%, 1 x 3 sets, 85%, 1 x 3 sets, rest as needed between sets.
B. High Bar Back Squat @ 75% @ 20×1, 2 reps x 5 sets, rest 2-3 minutes between sets.
C. Front Squat @ 65%, 3 reps x 5 sets, rest 90 seconds between sets.
D1. Pendalay Barbell Bent Over Row Cluster, 3.3 x 3 sets, rest 1:30 between sets.
D2. Close Grip Bench Press @ 22×1, 3-4 reps x 3 sets, rest 1:30 between sets.
E. For Time of the following:
30 Thrusters @ 115 lbs/85 lbs
20 Lateral Burpees
30 Strict Pull-Ups Anyways
20 Box Jumps
30 Thrusters @ 115/85 lbs
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