"Vagabond Yoga Class + Testing for Competition Phase"(6.26.2013)

*Vagabond Yoga Class on Wednesday, June 26th @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, July 15th, 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, July 15th, 2013. There are no more than 5-6  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:
Lifestyle + Fitness Warm-Up:
3 minutes of z1 work
+
3-5 minutes of workout prep
wall squats
strict ring rows
db ext. rot.
double under practice
+
Competition Phase Warm-Up:
3 minutes of z1 work
+
4 minutes of the following:
90 Degree Quad Stretch(2 minutes each side)
+
3 Rounds of the following:
100 Meter Run
10 Barbell High Hang Snatch
5 Handstand Push Ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense/Upper Body Push + Bend/Row Lend
A. Strict Press @ 11×1, 2-3 repetitions x 5 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1, 4-6 repetitions x 3 sets, rest 1:30
B2. DB Standing Single Arm Press @ 30×1, 6-8 reps/each arm x 3 sets, rest 1:30
C. AMRAP 8 Minutes of the following:
Run 100 Meters or 10 Calories on Airdyne
8 Wall Balls
B. Fitness Phase:
Squat CP + Single Leg/Upper Body Pull + Single Leg/Flexors
A. High Bar Back Squat @ 20×1, 3-5 repetitions x 3 sets, rest 2 minutes between sets.
B1. DB Walking Lunges @ 11×1, 6-8 reps/each leg x 3 sets, rest 1:30
B2. Barbell Bent Over Row @ 30×1, 6-8 reps x 3 sets, rest 1:30
C1. Barbell Step Ups @ 11×1, 8-10/each leg @ moderate weight x 3 sets, rest 1:30
C2. Zotman Curls @ 30×1, 6-8 reps x 3 sets, rest 1:30
C. Competition Phase:
Front Squat CP + WGHT Chin Up + Fatigue Repeatability
A. Front Squat, 1 Rep Max @ 20×1
Compare to April 10th, 2013
+
B. Weighted Chin Up, 1 Rep Max @ 20×1
Compare to April 8th, 2013
+
C AMRAP Chest to Bar Pull Ups
Compare to April 15th, 2013
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