Day 10 of the Vagabond No Grain Challenge!
 

*Vagabond Yoga Class on Wednesday, October 24th @ 7:35 pm *

 

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 5th, 2012. 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 November 5th. There are no more than 4-6  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. Claases 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:
7 minutes of mobility work
*ankles, hips, upper back, scap. retraction
+
4 minutes of –
3 strict dip or push ups
5 good mornings
10 lunge walks
3 broad jump (increasing int. each round)
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
Press Intense + Oly Squat/Upper Body Push Battery + Scap/Core
A. Push Press Cluster, 1.1.1 x 3 sets, rest 2 minutes between sets.
*These are not max effort attempts!*
B. 10-9-8-7-6-5-4-3-2-1 of the following:
Squat Cleans @ tough weight, something that will challenge the athlete.(Lifestyle: Front Squats)
Ring Dips, Bar Dips, or Some Version of a Push Up
*After every set, rest 45 seconds. So you do 10 squat cleans and 10 ring dips, you rest 45 seconds, then do 9 and 9, rest 45 seconds, and so forth.*
C. Lying Scapular Retraction(Bands) @ 30×1, 8-10 reps x 3 sets, rest 1:00
*Watch Video Below*

OPTIONAL WORK:
Plank Holds(On Elbows or Hands) x 30-60 seconds x 3 sets, rest 1:00
B. Competition Phase:
MAP Sessions: 10 minutes/5 minutes off x 3 sets
10 Minutes of the following:
5 Ring Push Ups
5 Toes to Bar
25 Double Unders
Rest 5:00 minutes
10 Minutes of the following:
5 burpees
10 Overhead Squats @ 95/65
Run 100 meters
Rest 5:00 minutes
10 Minutes of the following:
10 GHD Sit-Ups
10 Kettlebell Swings
15 strokes on rower
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