"Vagabond Olympic Lifting Class + Next Vagabond Beginners Class: September 8th"(8.11.2014)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 8th, 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, September 8th, 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, August 11th @ 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:
Coach Option
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Wall Angels Slow Tempo
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic Mono
A1. Front Squat @ 30×1, 60% x 5 reps x 3 sets, rest 90 seconds.
Get percentage numbers from July 28th, 2014
Those who cannot double leg squat, can perform DB Split Squats, 8/each leg
A2. Strict Supinated Pull-Ups @ 20×1, x 3 sets, rest 90 seconds.
B. 10 Minute AMRAP of the following:
7 DB Thrusters @ moderate weight
Run 100 Meters
7 Step Down Box Jumps @ moderate height
B. Fitness Phase
Oly Intense + Squat Intense Eccentric/Iso +Upper Body Push + AMRAP % High
A. Clean Grip Deadlift(+1 rep) + High Hang Clean Pull(+1 rep) + Hang Squat Clean(+ 1 rep) x 3 sets, rest 2 minutes between sets.
B. Front Squat @ 30×1, 3-5 reps @ 81%-84% x 3 sets, rest 2 minutes between sets.
C. 2 Sets of the following:
20 DB Walking Lunges @ moderate weight(Bring Feet Together)
Airdyne 25 Calories
15 Barbell Push Press @ 95/65 lbs
Row 300 Meters
15 Burpees Lateral
Rest 7 Minutes between sets
C. Competition Phase
Snatch Int + Back Squat Int + Front Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up Static Strength
A. Hang Snatch(This can be dynamic, meaning can go down and up from mid thigh), 65%-75%, 3 reps x 4 sets, go off feeling, rest as needed between sets.
B. High Bar Back Squat @ 34×1, 2 reps x 5 sets, rest 90 seconds between sets.
C. Front Squat @ 71%, 2 reps x 5 sets, rest 90 seconds between sets.
D1. Pendalay Barbell Bent Over Row @ 41×1, 4-5 reps x 5 sets, rest 1:30 between sets.
D2. Close Grip Bench Press @ 42×1, 2-3 reps x 5 sets, rest 1:30 between sets.
E. For Time of the following:
20 Power Cleans @ 135 lbs/95 lbs
30 Lateral Burpees
20 Strict Ring Dips
30 Box Jumps @ 24/20 inches
20 Power Cleans @ 135 lbs/95 lbs
30 Toes to Bar
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