"Vagabond Yoga and Team Workouts for Lifestyle and Fitness Phases"(3.20.2013)

*Vagabond Yoga Class on Wednesday, March 20th @ 7:35 pm*

*The Third Workout of the CrossFit Opens will be announced on Wednesday Night @ 8:00 pm. Keep Your Eyes Open for what is Next!*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, April 15th, 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, April 15th, 2013. 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. 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:
3 minutes of z1 work
4-6 minutes of mobility work
*ankles, hips, upper back, rotational work
4-6 minutes of workout prep
goblet squats facing wall
OH squats
face pulls
double unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend + Upper Body Pull/Upper Body Push + DB or KB Burner
A. Deadlift @ 22×1, 8 sets of 3 repetitions @ lightweight, rest 30 seconds between sets.
Concentrate on Speed of the Movement
B1. Strict Supinated Wide Grip Pull Ups @ 20×1, 4-6 repetitions x 3 sets, rest 1:30 between sets.
People who cannot perform strict pull ups, have them perform Negative Pull Ups or Weighted Negative Pull Ups and Bicep Curls. So 3-4 reps of Negative Pull Ups and then Bicep Curls, 10-12 reps x 3 sets. Please remember to have a partner assist you up for these.
B2. DB Single Arm Press @ 30×1, 6-8 reps/each arm x 3 sets, rest 1:30 between sets.
Go Heavier than Last Week, as this is less repetitions this week.
C. Teams of Two Complete the following:
One Partner Works at a time during this Team Workout.
10 Total Rounds
Airdyne x 25 Calories(Men)/20 Calories(Women)
10 Wall Balls
5 Burpees
Each Member of the Team must complete 5 Rounds. Only one Person can work at a time, while the other one rests.
B. Fitness Phase:
Aerobic Power Testers: MAP Muscular Endurance
Teams of 2 must complete the following
 15 minute amrap
100 front squats @ 95/65
1000 Meter Row
100 back squats @ 95/65
1000 Meter Row
*One Team Member works at a time, and team members can partion reps as needed. You must finish all of one movement to move onto the next movement.*
C. Competition Phase:
Upper Body Press Intense + Gym Prep + MAP Sessions
A. Close Grip Bench Press Clusters @ moderate weight, nowhere near max, x 5 sets, rest 3 minutes between sets.
B. 5 Sets of the following:
1 Ring Muscle Up + 5 Ring Dips
rest 30 seconds
10 Burpee Box Jumps
rest 30 seconds
C. Row 1000 Meters @ 75% effort, rest 5 minutes, Row 1000 Meters @ 75% effort
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