Vagabond CrossFit Beginners Class Starts Monday, June 1st, 2015. 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 1st, 2015. 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.
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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Run Option
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3-5 Minutes of the following:
Banded Hamstring Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Pull/Upper Body Pull Assistance + DB Bench Press Intense + Single Leg/Core
A1. Front Squat @ 20×1, 1 heavy rep x 4 sets, rest 75 seconds between sets.
A2. DB Seated Press @ 22×2, 8-10 reps x 4 sets, rest 75 seconds between sets.
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B. For Time of the following:
21-15-9 of:
Goblet Squat
Cal Row
DB Push Press or Barbell Push Press @ 65/45 lbs
B. Fitness Phase
Upper Body Press Horizontal + Single Leg/Upper Body Row + Aerobic High %
A1. Close Grip Bench Press, 2-3 reps x 4 sets, rest 1 minute between sets.
A2. Strict Pronated Pull Up Cluster Weighted, 1.1.1 x 4 sets, rest 1 minute between sets.
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B. 3 Rounds of the following:
Run 400 Meters
21 Box Jumps
12 Pull-Ups or 15 Wall Balls
C. Competition Phase
I. Regionals Training 2015
Rest Day/Open Gym
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
II. Opens Training 2016
Squat Snatch Intense+ Power Clean Intense + Upper Body Push/Upper Body Pull OTMEM + Capacity Tester
A. Snatch Pull @ 95%, 3 x 5 sets, rest as needed between sets.
B. Power Clean, on the minute, every minute x 8 minutes @ 90%, 1.1 Cluster.
C. Chest to Bar Pull-Ups, on the minute, every minute x 6 reps x 8 minutes.
Or
Muscle-Ups, on the minute, every minute x 2-3 reps x 8 minutes.
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D. AMRAP 5 Minutes of the following:
5 Front Squats @ 155 lbs/110 lbs
5 Lateral Burpees
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Rest 2 Minutes
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AMRAP 5 Minutes of the following:
25 Double Unders
5 Toes to Bar
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Rest 2 Minutes
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AMRAP 5 Minutes of the following:
30 Meter DB Farmer’s Walk @ 70 lbs/53 lbs
8 Box Jump-Overs
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