"Vagabond Yoga + Next Beginners Class"(5.1.2013)

*Vagabond Yoga Class on Wednesday, May 1st @ 7:35 pm*

Vagabond CrossFit On Ramp Beginners Class Starts Monday, May 13th, 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, May 13th, 2013. There are no more than 4-6  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:
3 minutes of z1 work
+
3-5 minutes of mobility work
ankles, hips, t-spine
+
3-5 minutes of workout prep
x-band walks
db ext. rot.
double unders
strict push ups
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Press Intense + Squat Intense/Upper Body Push + AD ALEND
A. Strict Press @ 11×1, 7-9 repetitions x 3 sets, rest 2 minutes between sets
B1. Front Squat @ 20×1 @ 70% of 1 rep max, 3 reps x 5 sets, rest 1 minute
Get 1 Rep Max from April 19th, 2013
B2. Flat DB Bench Press @ 30×1, 8-12 repetitions x 3 sets, rest 1 minute.
C. 5 sets of the following: Airdyne @ 18 seconds @ 100%, rest 3 minutes
B. Fitness Phase:
Squat CP + Squat/Upper Body Pull + Squat/Upper Body Pull Cond
A. High Bar Back Squat @ 20×1, 8-10 repetitions x 3 sets, rest 2 minutes between sets.
B1. Front Squat @ 20×1, @ 70% of 1 rep max, 3 reps x 3 sets, rest 1 minute
Get Results from April 19th, 2013
B2. Weighted Supinated Pull Up Cluster, 1.1.1.1 x 3 sets, rest 1 minute.
C1. DB Walking Lunges @ 11×1, 8-12 repetitions x 3 sets, rest 1 minute
C2. Kipping Pull Ups Cluster, 6.6.6 x 3 sets, rest 1 minute.
People may use bands to learn kipping pull ups
C. Competition Phase:
Power Clean Intense + Deadlift/Press + Single Leg/DB or BB Row + Single Leg
A. Power Clean Cluster @ 75%, 1.1.1.1.1 x 3 sets, rest 3 minutes between sets.
B1. Deadlift @ 30×1, 6 reps, 6 reps, 4 reps, 4 reps, rest 3 minutes between sets.
B2. Kipping Handstand Push Ups, 4-8 repetitions @ 4 inch depth x 4 sets, rest 3 minutes between sets.
C1. Barbell Russian Step Ups @ 11×1, 8-10 repetitions 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 repetitions/each leg x 3 sets, rest 1:30
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