*Vagabond Yoga Class on Wednesday, September 11th @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, September 16th, 2013. 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, September 16th, 2013. There are no more than 5-7  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.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of:
back extensions
double unders
snatch balance
+
shoulder mobility x 5 minutes
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
back ext.
TGu
waiters walk
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
A1. Heavy Incline DB Bench Press(Increase Bench Degree with one 45 lbs plate), 8-10 repetitions x 3 sets, rest 30 seconds.
A2. DB Bent Over Row @ 30×1, 8-10 repetitions x 3 sets, rest 30 seconds.
A3. Back Extensions(Hands on Butt), 12-15 repetitions x 3 sets, rest 30 seconds.
B. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 7-10 DB Thrusters Moderate Weight
Odd Minutes: 7-10 Burpees
B. Fitness Phase
Squat CP + Core/Upper Body Push + OTMEM
A. Front Squat @ 20×1, work to a tough double.
Do not work to a 2 rep max, keep this at least 15% less than your 1 rep max
B1. DB Bench Tricep Extensions @ 30×1, 8-10 repetitions x 3 sets, rest 45 seconds.
B2. Side Bridges x 18 seconds/each side x 3 sets, rest 45 seconds.
B3. Back Extensions Weighted(Dumbbell in Front) @ 30×1, 10-12 repetitions x 3 sets, rest 45 seconds
B4. Airdyne @ 90%, 35 seconds x 3 sets, rest 60 seconds.
C. Toes to Bar or Knees to Chest, 8-12 repetitions x 3 sets, rest 1 minute between sets.
C. Competition Phase
Squat Intense + Clean Moderate + OTMEM
A. High Bar Back Squat @ 22×1 plus 40 lbs of chains, 2 reps x 8 sets, same weight as last week.
B. Power Clean, 1 tough rep @ 85%, every minute on the minute, every minute for 10 minutes.
C. Every Minute on the Minute x 12 Minutes of the following:
Even Minutes: 12 Toes to Bar
Odd Minutes: 15-20 Wall Balls @ 20/14 lbs
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