"Vagabond Schedule for Weekend + Next Beginners Class: November 10th"(10.24.2014)

*Vagabond CrossFit Weekend Schedule*

1. Saturday, October 25th, 2014: 9 am Lifestyle/Fitness Phase Class

2. Saturday, October 25th, 2014: 10 am Competition Phase Class

3. Sunday, October 26th, 2014: 8 am Vagabond Circuit Training Class. Must be signed up of this class prior.

4. Sunday, October 26th, 2014: 10 Vagabond Powerlifting Class

5. Sunday, October 26th, 2014: 9 am to 11 am Vagabond Open Gym Format

6. Sunday, October 26th, 2014: 11:15 am Vagabond Youth Development Class

Vagabond CrossFit Beginners Class Starts Monday, November 10th, 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, November 10th, 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:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Coach’s Choice
+
4-6 Minutes of the following:
Run 100 Meters
5 Wall Angels
Row 100 Meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Front Squat Speed/Upper Body Pull + Single Leg/Upper Body Push + Core/Core/LP1
A1. Front Squat @ 22×2, 3 reps x 4 sets, rest 1:30 between sets.
65% of your 3 rep max front last week
A2. DB Seated Press @ 31×1, 8 reps x 3 sets, rest 1 minute.
B1. DB Split Squat @ 20×1, 8/each leg x 3 sets, rest 1 minute.
B2. DB Tricep Extensions @ 31×1, 8 reps x 3 sets, rest 1 minute.
C1. Plank Hold, accumulate 60 seconds x 4 sets, rest 15 seconds.
C2. Airdyne 20 seconds all out x 4 sets, rest 2 minutes between sets.
B. Fitness Phase
Front Squat Speed/Upper Body Pull + Single Leg/Upper Body Push + Core/Core/LP1
A1. Front Squat @ 22×2, 3 reps x 4 sets, rest 2 minutes between sets.
65% of your 3 rep max front last week
A2. AMRAP 30 Seconds Strict Anyway Pull-Ups x 4 sets, rest 2 minutes between sets.
People can scale to Ring Rows at same duration with perfect form—no more than 8 reps at a time!
B1. DB Reverse In-Place Lunge @ 11×1, 8/each leg x 3 sets, rest 1 minute.
B2. Front Lean Rest Accumulate 45-60 seconds x 3 sets, rest 1 minute
People can scale up to Front Lean Rest on Rings
C1. DB Single Arm Seated Press, 40×1, 10/each arm, concentrate on engaging core and no tilting x 4 sets, rest 30 seconds.
C2. Row 150 Meters x 4 sets, rest 2 minutes between sets.
C. Competition Phase
Back Squat Intense + Snatch Intense + Clean and Jerk Moderate + Posterior Chain/Posterior Chain + Quick Hitter
A. High Bar Back Squat @ 20×1, 2 reps x 4 sets @ 85%, rest 2-3 minutes between sets.
B. Squat Snatch of the following @ 73%-76% of the following:
1 rep from above knee + 1 rep from floor x 4 sets, rest as needed between sets
C. Split Jerk of the following:
80% x 1 rep, 83% x 1 rep, 85% x 1 rep, 87% x 1 rep, 85% x 1 rep, 83% x 1 rep, 80% x 1 rep, rest as needed.
D1. Romanian Deadlift @ 85% of best clean, 3 reps x 4 sets, rest 1:30 between sets.
D2. AMRAP 25 Seconds Kipping Ring Dips x 4 sets, rest 1:30 between sets.
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