"Vagabond Olympic Lifting Class + Next Vagabond Beginners Class"(6.16.2015)

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 23rd, 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 23rd, 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]com 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, June 16th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

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I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Agility Ladder Cycle
+
4-6 Minutes of the following:
Run 100 Meters
5 Goblet Squat
Row 100 Meters
5 Face Pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic Mono
A1. Front Squat @ 20×1, 5-7 reps x 3 sets, rest 1:30 between sets.
A2. Strict Pronated Pull-Ups, 6-8 reps x 3 sets, rest 1:30 between sets.
RX: 6-8 strict pronated
INT: Clusters, 3.3 of pull ups
BEG: Ring Rows, 8-10 reps
B. AMRAP 12 Minutes of the following:
12 Box Jumps
12 Goblet Squats
Run 200 Meters
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Single Leg/Upper Body Pull
A. Squat Clean Cluster, 1.1.1 x 3 sets, rest 2 minutes between sets, rest 15 seconds between clusters.
80% of your best clean for all clusters
B1. Front Squat @ 32×1, 50% of best front squat, 3 reps x 4 sets, rest 1:30 between sets.
B2. Supinated Strict Pull-Ups @ 21×1, 6-10 reps x 4 sets, rest 1:30 between sets.
C1. DB Box Step-Ups @ 11×1, 8/each leg x 3 sets, rest 45 seconds.
C2. Pendalay Barbell Bent-Over Row, 8 reps x 3 sets, rest 45 seconds.
C. Competition Phase
Back Squat Intense + Front Squat Mod + Snatch Mod + Snatch/Muscle-Up Enduro
A. High Bar Back Squat, 3 reps x 6 sets @ 70%, rest as needed between sets.
B. Front Squat @ 33×1, 55%, 3 reps x 5 sets, rest as needed between sets.
C. Drop Snatch @ 55%, 3 reps x 5 sets, rest as needed between sets.
D. For Time of the following:
30 Chest to Bar Pull-Ups
10 Front Squats @ 225/145 lbs
30 Ring Dips
10 Front Squats @ 225 lbs/145 lbs
30 Chest to Bar Pull-Ups
10 Front Squats @ 225 lbs/145 lbs
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