"Vagabond Olympic Lifting Class + Vagabond Youth Development"(3.16.2015)

*Vagabond Olympic Lifting Class on Monday, March 16th @ 6:35 pm. CLICK HERE FOR WORKOUT.*

*Vagabond Youth Development Class on Monday, March 16th @ 3:30 pm. CLICK HERE FOR WORKOUT.*

Vagabond CrossFit Beginners Class Starts Monday, March 30th, 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, March 30th, 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.

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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 stretch
+
Coach Run Warm-Up:
3 Sets of the following:
30 Seconds Airdyne/Row
Rest 10 Seconds
30 Seconds of Kettlebell Swings
Rest 10 Seconds
30 Seconds of Plank Holds
Rest 10 Seconds
II. Cool Down After Workout:
3 Sets of the following:
60 Seconds Quad Stretch/each side
60 Seconds Foam Roll T-Spine
III. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat/Upper Body Push(Seated) + Squat Conditioning + Aerobic(Core)
A. High Bar Back Squat @ 20×1, 2 reps every minute on the minute x 8 minutes @ 80-85% of your best max.
B1. DB Seated Press, 6-8 reps x 3 sets, rest 1:30 between sets.
B2. Hollow Holds Accumulate 1 minute x 3 sets, rest 1:30 between sets.
C. For Time of the following:
40 Cal Airdyne or 30 Cal Assault
30 Burpees
20 DB Push Press
40 Cal Airdyne or 30 Cal Assault
B. Fitness Phase
Oly Intense + Squat Intense/Upper Body Pull + Lactate Tester
A. Clean from above knee pause, 1.1 x 3 sets, rest 1-2 minutes between sets.
B1. High Bar Back Squat @ 20×1, 80%, 2 reps x 4 sets, rest 1:30 between sets.
B2. Kipping Pull-Up, 8-12 reps or Clusters of 3.3.3.3 x 4 sets, rest 1:30 between sets.
C. 12 Minute AMRAP of the following @ 90% effort:
15 Cal Row
10 Box Jumps
5 Push-Ups
C. Competition Phase
Re-Do of 15.3 Workout or Snatch Intense + Clean Intense + Intense Aerobic
A. High Bar Back Squat @ 20×1, 75% x 2 reps x 1 set, 80% x 2 reps x 2 sets, 75% x 2 reps x 1 set
B. Clean Complex: Muscle Clean(+1) + Power Clean(+3) x 5-6 sets, rest 1-2 minutes between sets.
+
C. 3 Sets of the following:
4 Minutes on the Assault Bike @ 80%–350 Watts/225 Watts
Rest 2 Minutes
4 Minutes on Row @ 80%-15-20 seconds off 1000 Meter Pace
Rest 2 Minutes between sets
2 Minutes on Ski Erg @ 80%
Rest 2 Minutes
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