"Vagabond Regular Saturday Classes Returned + Vagabond Powerlifting on Sunday"(4.4.2014)
*Vagabond Schedule for the Weekend*
We will be returning our regular scheduled classes on Saturday + Sunday. This means we will be bringing back our Team Workouts on Saturday + we will be bringing back our Speciality Classes on Sunday.
1. Saturday, April 5th, 2014: 9:00 am Lifestyle + Fitness Phase Class
2. Saturday, April 5th, 2014: 10:00 am Competition Phase Class
3. Sunday, April 6th, 2014: 9:00 am to 11:00 am Open Gym
4. Sunday, April 6th, 2014: 10:00 am Powerlifting Class
Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 21st, 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, April 21st, 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 for Pricing Page and Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep Warm-Up
muscle up work
L-sit holds x 10-15 sec.
TGU x 1/side @ tough weight
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
goblet squats x 5 reps
plank walk outs x 5 reps
row 100 meters
II. Phases Strength and Conditioning
A. Lifestyle Phase
Core/Elbow Flexors + Running/Rowing MAP Based
A. 4 Rounds of the following:
Airdyne 30 Calories(Men)/Airdyne 25 Calories(Women)
DB Push Press 15 reps
Box Jumps 10 reps
Rest Time= Work Time
If you takes you 4 minutes, then you rest 4 minutes.
B1. Weighted Plank Holds x 40 seconds x 3 sets, rest 1 minute.
B2. Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
B. Fitness Phase
Bend Intense(Deadlift or Assistance Work) +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. Deadlift @ 30×1, on the minute, every minute for 8 minutes @ 55%, 3 reps.
B1. Weighted Supinated Pull Ups @ 30×1, 2-3 reps x 4 sets, rest 1:30 between sets.
B2. AMRAP Hand Release Push Up, 30 seconds x 4 sets, rest 1:30 between sets.
C1. Heavy Russian Kettlebell Swings, 12-15 reps x 4 sets, rest 10 seconds.
C2. Back extensions, 12-15 reps x 4 sets, rest 2 minutes.
C. Competition Phase
Jerk Intense + Front Squat/Muscle Up + Row LP1
A. Split Jerk Cluster @ 70%, 18.104.22.168.1 x 3 sets, rest 2 minutes between sets.
B1. Front Squats @ 20×1, 5-6 reps x 4 sets, rest 10 seconds.
B2. Burpees, 12 reps @ 90% x 4 sets, rest 20 seconds.
B3. Muscle Ups, 2-3 OR 3-4 reps x 4 sets, rest 2 minutes between sets.
C. Row 35 seconds @ 95% x 5 sets, rest 3 minutes between sets.
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