"Vagabond Olympic Lifting Class + Next Vagabond Beginners Class: June 2nd + Vagabond Warm-Up Video for Skill Exercises"(5.19.2014)
Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 2nd, 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, June 2nd, 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, May 19th @ 6:35 pm. Click Here for Workout.*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase + Competition Phase Prep
3 Minutes of Zone 1 Work
Skill-Warm-Up Exercises: Snatch Position
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, 6-8 reps x 3 sets, rest 1:30 between sets.
Go Up in Weight from May 5th
A2. Weighted Pronated Pull-Ups Cluster @ 30×1, 1.1.1 reps x 3 sets, rest 1:30 between sets.
RX: Weighted Pronated Pull-Ups
Intermediate: Negative Pull-Ups
Beginner: Ring Rows, 8-10 reps
B. Close Grip Bench Press, 4-6 reps x 3 sets, rest 1 minute between sets.
Compare to April 21st
C. 4 Sets of the following @ High Aerobic Effort:
10 Tough DB Thrusters @ moderate weight: 25-35 lbs for men/ 15-20 lbs for women
60 Second Airdyne
Rest 60 seconds between sets
B. Fitness Phase
Press Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Clean Pull x 1 rep + Squat Clean x 1 rep + Front Squat x 3 reps x 3 sets @ 70%, rest 2 minutes between sets.
B1. Front Squat @ 30×1, 4-6 reps x 4 sets, rest 1 minute between sets.
B2. Weighted Mix Grip Pull-Up @ 20×1, 2-3 reps x 4 sets, rest 1 minute between sets.
C1. DB Box-Step Ups @ 11×1, 6-8 reps x 3 sets, rest 1 minute.
C2. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C. Competition Phase
Back Squat Intense + Front Squat Moderate + Snatch Moderate + Snatch/ Muscle Up Work Enduro
A. Front Squat, 5 reps @ 75%, 3 reps @ 80%, 1 rep @ 85%, 1 rep @ 88%, 5 reps @ 75%, 3 reps @ 80%, 1 rep @ 85%, 1 rep @ 88%, rest 2-3 minutes between sets.
B. High Bar Back Squat plus 40 lbs of chains @ 20×1, 2 reps @ 55%, x 6 sets, every 30 seconds. Concentrate on Speed.
C. 2 Position Snatch @ 65%, Above Knee + High Hang x 5 sets, rest 1 minute. Power Snatch
D. Perform the following for time of:
Thrusters @ 165 lbs/110 lbs
Run 400 Meters between every set completed
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