Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 12th, 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, May 12th, 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 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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*Schedule for the Weekend @ Vagabond CrossFit*
1. Saturday, May 10th, 2014: Lifestyle + Fitness Phase @ 9:00 am
2. Saturday, May 10th, 2014: Competition Phase @ 10:00 am
3. Sunday, May 11th, 2014: 8:00 am Vagabond Circuit Training Class
4. Sunday, May 11, 2014: 10:00 am Vagabond Powerlifting Class
5. Sunday, May 11th, 2014: 9:00 am to 11:00 am Open Gym Format
I. Dynamic and Mobility Prep Warm-Up
Competition Phase Prep
Sots Press
Handstand Walking
Butterfly Pull Ups(no more than 5 at a time)
+
90 Degree Quad Stretch(2 minutes/each leg)
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
90 Degree Quad Stretch
+
3-5 minutes of workout prep
good mornings x 5 rep
double unders x 10 reps
push ups x 3 reps
air squats x 5 rep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Core/Squat or Bend + Running/Rowing MAP Based
A. KB Windmill x 12 Minutes of Practice + Teaching.
B. DB Deadlifts @ 2110, 10 reps x 3 sets, rest 1 minute between sets.
B. 10 Minutes of the following @ 80%:
10 DB Push Press or Barbell Push Press @ 75/45
Run 200 Meters
+
Rest 5 Minutes
+
10 Minutes of the following @ 80%:
30 Jump Rope Singles or 20 Double Unders
45 Second Front Lean Rest
Row 150 Meters
B. Fitness Phase
Bend Intense(Deadlift or Assistance Work) +Upper Body Pull/Upper Body Push COND. + Posterior Chain
A. Deadlifts @ 20×1, on the minute, every minute @ 85%, 2 reps x 6 minutes.
B1. Strict Pull-Ups, AMRAP 20 seconds x 3 sets, rest 30 seconds
People can use bands for this movement
B2. DB Bent Over Row @ 30×1, 6-8 reps x 3 sets, rest 30 seconds
B3. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C1. Romanian Deadlifts @ 30×1, 6-8 reps @ 30% to 40% of your best clean x 3 sets, rest 1 minute.
C2. Back Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C. Competition Phase
Press Intense +Upper Body Pull + Upper Body Push + Barbell Row Pull/Upper Body Push Vertical
A. Push Press, 3.2.1.3.2.1, rest 2-3 minutes between sets.
B. Weighted Supinated Pull-Ups @ 30×1, 3-4 reps x 4 sets, rest 1-2 minutes between sets
C. Close Grip Bench Press @ 21×1, on the minute, every minute x 10 minutes x 1 heavy rep.
D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: Russian Kettlebell Swings @ 80 lbs or more x 15 reps
Even Minutes: Airdyne @ 95% 25 seconds airdyne
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