"Vagabond Olympic Lifting Class + Next Vagabond Beginners Class: November 10th"(10.20.2014)

Vagabond CrossFit Beginners Class Starts Monday, November 10th, 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, November 10th, 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, October 20th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of banded hamstring mobility work
+
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic % Work
A1. Front Squat Cluster @ 30×1, 1.1.1 reps x 4 sets, rest 1:00 between sets.
Use 90% of your 3RM
A2. DB Bent Over Row @ 30×1, 8/each arm x 4 sets, rest 1:00 between sets.
B. 3 Rounds for time of the following:
20 Calories on Airdyne/15 Calories on Assault Bike
15 Wall Balls/Goblet Squats
10 Ring Rows @ Tempo of 20×2-Do not have to be unbroken
B. Fitness Phase
Oly Intense + Squat Intense Iso-3rd Week/Upper Body Push + AMRAP High %
A. Front Squat Cluster @ 30×1, 1.1.1 reps x 4 sets, rest 2 minutes between sets.
90% of your 3 rep max
B1. DB Box Step Ups @ 11×1, 10/each leg x 3 sets, rest 45 seconds between sets.
B2. DB Bench Press Cluster Heavy, 2.2 reps x 3 sets, rest 45 seconds between sets.
Rest 15 seconds between each cluster
C. AMRAP 12 Minutes of the following:
Run 200 Meters or Row 250 Meters
10 Wall Balls
10 Box Jumps-Step Down
C. Competition Phase
Back Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Upper Body Pull/Single Leg + Gymnastics Based Grinder
AM Session
A. High Bar Back Squat @ 20×1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
B. Squat Snatch of the following weights:
78% x 1 rep, every 60 seconds x 4 minutes(total 4 reps)
83% x 1 rep, every 90 seconds x 6 minutes(total 4 reps)
88% x 1 rep, every 120 seconds x 4 minutes(total 2 reps)
C. Clean and Jerk of the following weights:
78% x 1 rep, every 60 seconds x 4 minutes(total 4 reps)
83% x 1 rep, every 90 seconds x 6 minutes(total 4 reps)
88% x 1 rep, every 120 seconds x 4 minutes(total 2 reps)
D. On the Minute, Every Minute x 8 Minutes of the following:
Odd Minute: 2 Power Snatches @ 80-85% of 1 Rep Max
Even Minute: 3-4 Muscle-Ups
+
Rest 3 Hours
+
PM Session:
24 Minutes on the Clock- Every 6 Minutes Complete the Following:
50 Double Unders
8-10 Strict Handstand Push-Ups(No more than 3 sets at these)
12 Overhead Squats @ 95/65 lbs
400 Meter Row
Rest with time that is left over from the 6 minute cap
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