"Vagabond Yoga Class and Videos Below for Lifestyle and Fitness Phase"(1.23.2013)
*Vagabond Yoga Class on Wednesday, January 23rd @ 7:35 pm*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, February 18th, 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 February 18th. 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:
2-3 minutes of z1 work
+
3-4 minutes of mobility work
ankles, hips, upper back, adductors
+
3-4 minutes of workout prep
wall angels x 5 reps
goblet squats x 5 reps
waiters walk x 5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend/Upper Body Push + Posterior Chain/Upper Body Pull + KB/Burpee Burner
A1. Deadlift @ 30×2(2 second rest at bottom), 6-8 reps x 3 sets, rest 1 minute.
A2. Strict Push Ups @ 20×0(AMRAP -1) x 3 sets, rest 1:30.
-1 means you go to 1 rep before failure. Scaled version for people who cannot perform regular push ups, we will perform NEGATIVE PUSH UPS.
B1. DB Single Leg Romanian Deadlift @ 30×1, 8/each leg x 3 sets, rest 1 minute.
B2. Strict Supinated Pull Ups @ 30×1, 4-6 reps x 3 sets, rest 1 minute.
People who cannot perform Strict Pull Ups, you must perform Negative Pull Ups @ 30×1, 3-4 reps x 3 sets, please ask coach to assist you up. After completing one set of negative pull ups, then perform 10 bicep curls @ 30×0, then rest.
C. Complete the following for time of:
20-15-10-5 of the following:
DB Thrusters @ moderate weights
Plate Burpees
B. Fitness Phase:
Squat Intense + Single leg/Upper Body Pull + Scap/Core
A. High Bar Back Squat @ 30×1, 5-7 reps x 3 sets, rest 2 minutes.
B1. Barbell Reverse Lunges @ 11×1, 6-8/each leg x 3 sets, rest 1:30.
B2. Kipping Pull Ups Cluster, 8.8.8 x 3 sets, rest 2 minutes.
Do one set of 8 repetitions, then come off and rest 10 to 15 seconds, then do 8 more repetitions.
C1. DB Duban Press @ 41×1, 8-10 reps x 3 sets, rest 1:30.
C2. Front Lean Rest on Rings x 30-45 seconds x 3 sets, rest 1:30.
C. Competition Phase:
Maximum Aerobic Power Sessions(Two to One Ratio)
6 Minutes of the following:
15 Cal Airdyne
10 Wall Balls
Rest 3 Minutes
6 Minutes of the following:
100 Meter Run
5 Chest to Bar Pull Ups
Rest 3 Minutes
6 Minutes of the following:
15 Cal Airdyne
10 Step Down Box Jumps
Rest 3 Minutes
6 Minutes of the following:
100 Meter Run
5 Power Snatch @ 95/65
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