"Vagabond Yoga Class"(5.29.2013)

*Vagabond Yoga Class on Wednesday, May 29th @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, June 3rd, 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, June 3rd, 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 [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:
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spin
+
3-5 minutes of workout prep
wall squats
forward wall slides/wall angles
double unders
handstand kick ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense/Upper Body push + Squat Cond/AD Alend
A. Strict Press @ 11×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1, 7-9 repetitions x 3 sets, rest 1:30
B2. DB Single Arm Pressing @ 30×1, 6-8/each arm x 3 sets, rest 1:30
C1. Goblet Squats @ 20×1, 12-15 repetitions x 4 sets, rest 10 seconds.
C2. Airdyne @ 100%, 22 seconds x 4 sets, rest 1:30 between sets.
B. Fitness Phase:
Squat CP + Squat/Upper Body Pull + Single Leg/Upper Body Pull
A. High Bar Back Squat @ 20×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
B1. Heavy Goblet Squats @ 20×1, 12-15 repetitions x 3 sets, rest 1:30
B2. Kipping Pull Ups AMRAP 30 seconds x 3 sets, rest 1:30
C1. DB Split Squats @ 30×1, 6-8 repetitions/each leg x 3 sets, rest 1:30
C2. DB Bent Over Row @ 30×1, 8-10 repetitions/each arm x 3 sets, rest 1:30
C. Competition Phase:
Power Clean Intense + Deadlift/Press + Single Leg/DB or BB Row + Single Leg
A. Clean Complex: 1 Clean Deadlift + 1 Clean Pull + 2 Power Cleans x 5 sets, rest 3 minutes between efforts. Keep these at a weight that is doable and no misses on power cleans.
B1. Speed Deadlift @ 20×0, 50% of best deadlift, 3 reps x 4 sets, rest 30 seconds.
B2. Handstand Push Up Kipping(AMRAP -2) x 4 sets, rest 1:30.
C1. Front Rack Walking Lunges @ 11×1, 4-6 repetitions/each leg x 3 sets, rest 1:30(Make Heavy)
C2. Zotman Curls @ 30×1, 6-8 repetitions x 3 sets, rest 1:30.(Make these challenging)
D. Barbell Step Ups @ 11×1, 8-10 reps/each leg x 3 sets, rest 20 seconds/rest 1:30
Leave foot on box for step ups
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