"Vagabond Yoga + Next Beginners Class @ Vagabond"(5.22.2013)

*Vagabond Yoga Class on Wednesday, May 22nd @ 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 movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
db ext. rot.
double unders
plank walk outs
strict push ups
back ext.
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense/Upper Body push + AD Alend
A. Strict Press @ 11×1, 6-8 repetitions x 3 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1, 8-10 repetitions x 4 sets, rest 1 minute.
B2. Flat Bench DB Press @ 30×1, 10-12 repetitions x 4 sets, rest 1 minute.
C1. Goblet Squats @ 20×1 AMRAP 30 Seconds x 3 sets, rest 10 seconds.
C2. Row @ 100%, 35 seconds x 3 sets, rest 3 minutes between sets.
B. Fitness Phase:
Squat CP + Squat/Upper Body Pull + Single Leg/Upper Body Pull
A. High Bar Back Squat @ 20×1, 7-9 repetitions x 3 sets, rest 2 minutes between sets.
B1. Thrusters @ 95/65 lbs, 12-15 repetitions x 3 sets, rest 30 seconds.
B2. Kipping Pull Ups Cluster, 4.4.4.4 x 3 sets, rest 2 minutes between sets.
C1. DB Box Step Ups @ 11×1, 8-12 repetitions/each leg x 3 sets, rest 1 minute.
C2. Supinated Barbell Bent Over Row @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
C. Competition Phase:
Power Clean Intense + Deadlift/Press + Single Leg/DB or BB Row + Single Leg
A. Power Clean, work to a tough double, 10 Minute Time Limit. You can drop weight in between repetitions.
B1. Deadlift Cluster @ 20×1, 2.2.2 x 4 sets, rest 3 minutes between sets.
B2. Kipping Handstand Push Up Cluster, 6.6 x 4 sets, rest 3 minutes between sets.
C1. Barbell Step Ups @ 11×1, 6-8/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
D. DB Split Squats @ 30×1, 8-10/each leg x 3 sets, rest 2 minutes between sets. Go Moderate Load on this Movement.
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