*Vagabond Yoga Class on Wednesday, July 17th, 2013 @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 5th, 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, August 5th, 2013. 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:
Competition Phase Prep Warm-Up
TGU – x 2/side
ghd sit ups
goblet squats
kipping ring dip
+
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 wrok
+
3-5 minutes of mobility work
*upper back, ankles, hips
+
3-5 minutes of workout prep
DL x 3-5
trap 3 raise
double unders
TGU x 1/side
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense + Upper Body Push + OTMEM
A. Push Press @ 11×1, 6-8 repetitions x 3 sets, rest 1:30
B. Front Squat @ 20×1, work to heavy single. 12 Minute Time Limit.
Compare to June 17th, 2013
C. On the Minute, Every Minute x 10 Minutes of:
3 Thrusters @ moderate weight
5 Step Down Box Jumps
B. Fitness Phase:
Squat CP + Core + Upper Body Pull + Single Leg/Flexors
A. High Bar Back Squat @ 20×1, @ 70% of Max, 4-5 repetitions x 3 sets, rest 3 minutes between sets.
B. Weighted Side Bridges x 15 seconds/each side x 5 sets, rest 30 seconds between sets
C. Pendalay Barbell Bent Over @ 30×1, 4-5 repetitions x 3 sets, rest 1:30 between sets.
D1. DB Split Squats @ 30×1, 6-8/each leg x 3 sets, rest 1;30
D2. DB Zotman Curls @ 30×1, 6-8 reps x 3 sets, rest 1:30 between sets.
C. Competition Phase:
Jerk Intense + Snatch Moderate + Upper Body Push Intense + Upper Body Push Battery
A. 1 Push Press + 1 Split Jerk x 5 sets, rest 3 minutes between sets.
B. 2 Squat Snatch + 2 Overhead Squat @ 155 lbs/105 lbs x 5 sets, rest 3 minutes between sets.
C. Close Grip Bench Press @ 30×1 plus chains, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
D. 6 Minutes on the Clock:
2 Unbroken Muscle Ups, rest as needed between sets.
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