"Vagabond Olympic Lifting on Tuesday"(7.3.2012)

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 9th,  2012. Contact us for more information and to sign up.*

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 July 9th . There are no more than 6-9 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.

*Vagabond Olympic Lifting Class on Tuesday, July 3rd @ 6:35 pm. Click HERE for Workout.*


I. Dynamic and Mobility Prep Warm-Up:
5 minutes of movement prep work
*thoracic extension, hip mobility, wrist mobility
2 rounds of
wall angels x 5
kb press x 3/each arm
cobrag stretch to push-up x 5 reps
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase: Level 1 and Level 2
All Sets @ 90% Effort:
3 Minutes of the following:
5 Ball Slams
7 Box Jumps
Rest 2 Minutes
3 Minutes of the following:
5 Push Press @ 95/65, 75/45
10 Walking Lunges
Rest 2 Minutes
3 Minutes of the following:
Run 60 Meters(Up and Back in Parking Lot)
7 Air Squats
Rest 10 Minutes
*Repeat Sequence of 3 Minute Workouts.*
B. Competition Phase:
A. Prowler Sled Pushes, 40 seconds x 4 sets, rest 4 to 5 minutes, Load @ 90 lbs/55 lbs
B. 5 sets of the following:
60 Second Time Limit:
15 Thrusters @ 95/65
12 Pull-Ups
Rest 5 Minutes between sets.
C. Row @ 10:00 Minutes @ 80% Effort.
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