*Vagabond Yoga Class on Wednesday, October 16th @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, October 28th, 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, October 28th, 2013. There are no more than 5-7  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:
Competition Phase Prep
3 minutes of zone 1 work
+
4-6 minutes of:
Athlete’s Choice(Keep Simple + Easy)
+
4-6 minutes of:
Work @ light pace:
Row 100 Meters
5 Unweighted Barbell Push Press
5 Push Ups
3 Pull Ups
+
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of mobility work
*Shoulder Prep Work*
+
3-5 minutes of the following:
Run 100 Meters
3 Goblet Squats
5 Russian Kettlebell Swings
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Push/Core + OTMEM
A1. High Bar Back Squat @ 30×1, 6-8 repetitions of 3 sets, stay at same weight, rest 1 minute.
A2. AMRAP DB Push Press @ 30 seconds x 3 sets, rest 1 minute.
A3. Plank Holds x 20 seconds, rest 20 seconds, Plank Holds x 20 seconds, rest 1 minute.
B. On the Minute, Every Minute x 16 Minutes of the following:
Odd Minutes: 30 Second Row Sprint
Even Minutes: 20 Second Wall Ball or Goblet Squats(Athlete or Coach’s Choice)
B. Fitness Phase
Squat CP + Core/Upper Body Push + OTMEM
A1. High Bar Back Squat @ 20×1, 3 reps x 3 sets, rest 45 seconds
Look at September 4th, 2013 for Reference
A2. Ring Dips, 10-12 repetitions x 3 sets, rest 45 seconds
Advanced: AS RX
Intermediate: Bar Dips, 8-12 repetitions x 3 sets
Beginner: Heavy DB Bench Press @ 30×1, 8-12 repetitions x 3 set
A3. Toes to Bar, 10-12 repetitions x 3 sets, rest 1 minute.
B. On the Minute, Every Minute for 16 Minutes of the following:
Odd Minutes: 30 Second Run Sprint
Even Minutes: 20 Second Wall Balls
C. Competition Phase
Spreadsheet Testing Day: Please Put Numbers on Vagabond Spreadsheet
Aerobic Tester: 18 Minute Duration
AMRAP 18 Minutes of the following:
15 Box Jumps Step Down @ 24/20
12 Push Press @ 115/75
9 Toes to Bar
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