"Vagabond Yoga Class + Next Beginners Class: October 20th"(10.8.2014)
Vagabond CrossFit Beginners Class Starts Monday, October 20th, 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, October 20th, 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 [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.
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*Vagabond Yoga Class on Wednesday, October 8th @ 7:35 pm*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of banded hamstring mobility work
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Single Leg + Upper Body Push/Upper Body Pull/Core
A1. DB Bench Press, 10 reps @ 30×1 x 3 sets, rest 1 minute.
A2. Strict Supinated Pull-Ups, 6-8 reps x 3 sets, rest 1 minute.
Perform the following: Negative Supinated Pull-Ups @ 30×1, 3-4 reps x 3 sets
A3. DB Split Squats Pause @ 22×1, 6/each leg x 3 sets, rest 1:30 between sets.
B1. DB Tricep Extensions @ 30×1, 6 reps x 4 sets, rest 1 minute.
B2. DB Zotman Curls @ 30×1, 8 reps x 4 sets, rest 1 minute.
B3. Perfect Plank Walk-Outs, 20 seconds x 4 sets, rest 1 minute.
B. Fitness Phase
Upper Body Press Oly Style+ Upper Body Pull/PC+ Single Arm/Carry KB or DB
A. Snatch Push Press, 3 reps x 4 sets, rest 2 minutes between sets.
Work on Positioning Overhead + Compare to September 16th for Weight
B1. Pendalay Barbell Row @ 31×1, 8 reps @ 85% of best clean x 3 sets, rest 1 minute.
B2. Romanian Deadlift @ 30×1, 8 reps @ 85% of best clean x 3 sets, rest 1 minute.
C1. DB Standing Strict Press @ 30×1, 8 reps x 3 sets, rest 1 minute.
C2. Weighted Pronated Pull-Up Cluster, 2.2 x 3 sets, rest 1 minute.
People who cannot perform Pull-Ups, then perform the following: Negative Pronated Weighted, 2.1.1 x 3 sets
C3. DB Zotman Curls @ 30×1, 8 reps x 3 sets, rest 1 minute.
C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts
A. 2 Position Snatch(floor-mid thigh), 75% x 1 rep x 3 sets, 78% x 1 rep x 3 sets, rest 1:30 between sets—Power Snatch Position
B. Snatch Deadlift, 105% x 3 reps x 3 sets, rest 1:30 between sets.
C. Muscle Snatch @ 75% of Heavy 1 Rep, 4 reps x 4 sets, rest 1:30 between sets
Compare to September 24th
D. Front Squat Moderate of the following:
55% x 5 reps @ 22×1
60% x 5 reps @ 22×1
65% x 5 reps @ 22×1
70% x 5 reps @ 22×1
Rest 3 Hours
AMRAP 10 Minutes of the following:
4 Handstand Push-Ups-Kipping Allowed
8 Box Jumps @ 24/20 inches
Rest 10 Minutes
AMRAP 10 Minutes of the following:
30 Double Unders
10 Wall Balls @ 20/14 lbs
6 Power Snatch @ 105/70 lbs
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