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 vbcrossfit@gmail.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, August 18th @ 6:35 pm. CLICK HERE FOR WORKOUT.*
*Keith First Place at First Annual Assault Bike Competition + Lucas Second Place at Annual Assault Bike Competition.*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep + Competition Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*foam roll thor spine + lumbar spine*
+
3-5 minutes of workout prep
goblet squats x 5 reps
wall angels x 5 reps
airdyne 7 cals
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic Mono
A1. High Bar Back Squat@ 30×1, 65% x 4 reps x 4 sets, rest 1 minute between sets.
Get percentage numbers from July 21st, 2014
Those who cannot double leg squat, can perform DB Walking Lunges, 6/each side heavy
A2. DB Tripod Bent Over Row @ 30×1, 6/each side heavy x 4 sets, rest 1 minute.
B. 3 Sets of the following(15 Minute Total Duration):
1 Minute Kettlebell Swings
1 Minute Airdyne
1 Minute Box Jump or Step Ups
Rest 3 Minutes between sets
B. Fitness Phase
Oly Intense + Squat Intense Eccentric/Iso +Upper Body Push + AMRAP % High
A. Snatch Deadlift to Above Knee(+1 rep) + 1 Above Knee Pull(+1 rep) + Hang Snatch(+1 rep) x 3 sets, rest 2 minutes between sets.
B. Front Squat @ 30×1, 2-3 reps @ 85%-88% x 3 sets, rest 2 minutes between sets.
C. Close Grip Bench Press, 6 reps x 3 sets @ 60%, rest 1:30 between sets.
D. AMRAP 10 Minutes of the following:
8 Burpees
4 Pull-Ups
Row 150 Meters or Run 100 Meters
C. Competition Phase
Snatch Int + Back Squat Int + Front Squat Moderate + Upper Body Pull/Upper Body Push + Muscle Up Static Strength
A. Snatch Low Percentage, 70%, 1 rep x 2 sets, 75%, 1 rep x 2 sets, 80%, 1 rep x 3 sets, rest as needed between sets.
B. High Bar Back Squat @ 70%, 2 reps x 5 sets @ 23×1, rest 90 seconds between sets.
C. Front Squat @ 75%, 3 reps x 4 sets, rest 90 seconds between sets.
D1. Fat Grip Pull-Up Bar AMRAP 25 Seconds x 5 sets, rest 1:30 between sets.
D2. Close Grip Bench Press @ 33×1, 2-3 reps x 5 sets, rest 1:30 between sets.
Look at last week what you used for weight, should be around same weight or slightly higher
+
Those who Need to get their Zone 1/Low Cardio OutPut In after Workout:
Perform the following of 30 Minutes on Airdyne, every 3 minutes, get off and complete 200 Meter Run w/ Gas Mask on is Option.
Post Comments to Group Page.