"Vagabond Yoga Class on Wednesdays @ 7:35 pm"
*Vagabond Yoga Class on Wednesday @ 7:35 pm*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 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 26th, 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 [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
Competition Phase Prep Warm-Up
butterfly pull up work
kb snatch work
Lifestyle + Fitness Phase Prep Warm-Up
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
TGU + waiters walk
II. Phases Strength and Conditioning
A. Lifestyle Phase
Press Intense + Bend Intense + OTMEM
A. Push Press @ 11×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B. Heavy Russian Kettlebell Swings x 8 repetitions x 6 sets, rest 30 seconds between sets.
C. Complete the following every 90 seconds for 15 Minutes of the following:
10 KB Deadlifts
8 Air Squats
6 Step Down Box Jumps
B. Fitness Phase
Squat CP + Core + Upper Body Pull + OTMEM
A. High Bar Back Squat @ 20×1, 2-3 repetitions @ 85% x 4 sets, rest 2 minutes between sets.
B. Weighted Side Bridges x 15 seconds/each side x 5 sets, rest 20 seconds between sets
C. Kipping Pull Ups x 20 seconds, rest 30 seconds x 5 sets.
D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: 5 Touch n Go Power Cleans @ 155 lbs/95, 135/85, 115/75, 95/65
Even Minutes: 10 Burpees
C. Competition Phase
Jerk Intense + Snatch Mod + Upper Body Push Intense + Upper Body Push Battery
A. Push Press Cluster, 1.1.1 x 5 sets, rest 3 minutes between sets.
B. Fat Bar Close Grip Bench Press @ 20×1, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
C. Squat Snatch, 30 reps for time @ 155 lbs/100 lbs.
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