"Vagabond Yoga @ 7:35 pm"(7.10.2013)

*Vagabond Yoga Class on Wednesday, July 10th @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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, August 5th, 2013. 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 snatch x 5 repetitions x 3 sets
double unders x 15 repetitions x 3 sets
L-Pull Ups x 3 repetitions x 5 sets
100m run x 5 sets
Lifestyle + Fitness Phase Prep Warm-Up:
3 minutes of z1 work
3-5 minutes of mobility work
KB windmill
Suitcase carry lunge steps
Trap 3 raise
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense + Upper Body Push + Aerobic Based
A. Push Press @ 11×1, 7-9 repetitions x 3 sets, rest 1:30
B. Front Squat @ 20×1, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
C. 5 Sets of the following:
1 Minute of Row
1 Minute of Burpees
Rest 2 Minutes between sets
Concentration is not pushing hard or to failure, but on breathing and sustaining
B. Fitness Phase:
Squat CP + Core + Upper Body Pull + Single Leg/Flexors
A. High Bar Back Squat @ 20×1, work to a heavy single. No More than 5 heavy sets.
B. Weighted Plank Holds x 20 seconds x 5 sets, rest 40 seconds between sets.
C. Barbell Bent Over Supinated Row @ 30×1, 6-8 reps x 5 sets, rest 1:30
D1. Barbell Step Ups @ 11×1, 6-8 reps/each leg x 3 sets, rest 1:30
D2. DB Powell Raises @ 30×1, 6-8 repetitions/each arm x 3 sets, rest 1:30
C. Competition Phase:
Jerk Intense + Snatch Moderate + Upper Body Push Intense + Upper Body Push Battery
A. Squat Clean + Jerk @ 85%, 1.1 x 5 sets, rest 3 minutes between sets.
B. 1 Power Snatch + 1 Overhead Squat @ 155 lbs/105 lbs x 5 sets, rest 3 minutes between sets.
C. Close Grip Bench Press @ 30×1 plus chains, 3-4 repetitions x 5 sets, rest 2 minutes between sets.
D. 5 Minutes on the Clock:
Complete 5 Unbroken Handstand Push Ups, rest as needed between sets.
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