*Vagabond Yoga Class on Wednesday, March 19th @ 7:35 pm.*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 31st, 2014. 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, March 31st, 2014. 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 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:
3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, ankles, hips, t-spine
+
3-5 minutes of workout prep
ghd sit ups
wall angels
TGU x 1/side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Squat Cond/Upper Body Pull + Aerobic Based Simple
A. Strict Press @ 30×1, 6-8 reps x 4 sets, rest 1:30 between sets.
B1. DB Thrusters, 12-15 reps as fast as possible x 4 sets, rest 30 seconds.
B2. Pronated Pull Ups or Ring Rows, 6-8 reps x 4 sets, rest 1:30 between sets.
C. 3 Rounds for time of:
Row 400 Meters
15 Goblet Squats
B. Fitness Phase
Upper Body Press Intense(Thruster or Front Squat or Press Movement) + Single Arm DB Pressing/Core + Lactate
A. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 2 minutes between sets.
B1. Seated Single Arm Bench Press, 6-8 reps/each x 3 sets, rest 1:30 between sets.
B2. Weighted Side Bridges, 22 seconds/each side x 3 sets, rest 1:30 between sets.
C. 4 sets of the following @ 95%:
10 touch n go Hang Power Cleans @ 115/75, 95/65
7 lateral burpees
Rest 4 minutes between sets
C. Competition Phase
Snatch Moderate + Power Clean + Jerk Moderate + Zone 1 Cyclical Work
Zone 1 Work on Rower or Airdyne + Mobility Work x 60 Minutes Total
Post Comments to Group Page.