"Winners of No Grain Announced Mid-Week and Free Introduction Class this Coming Saturday"(11.26.2012)
*Vagabond No Grain Challenge Winners will be announced by the end of the Week*
*Free Introduction Class this Saturday, December 1st, 2012. All hopeful, new Vagabond are welcome to join Free Class.*
Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. 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 December 10th. 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. Claases 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.
Muscle Snatch Cluster(Competition Phase)
I. Dynamic and Mobility Prep Warm-Up:
7 minutes of mobility prep work
*ankles, hips, upper back
5 minutes of workout prep
wall squats x 5 reps
wall angels x 5 reps
face pulls x 5 reps
row x 150 meters
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Bend Intense + Single Leg(Concentric)/Upper Body Push Cond + Row Sprints
A. Deadlift @ 20×0, 2-3 reps x 3 sets, rest 2 minutes between sets.
B1. DB Step Ups @ 11×0, 6-8 reps x 3 sets, rest 1 minute between sets.
B2. Strict Press @ 11×1, 4-5 reps x 3 sets, rest 1:30 between sets.
C. 5 Sets of the following:
30 Seconds of Rowing @ 90% effort
rest 5 seconds
30 Seconds of Wall Balls(Sub Air Squats)
rest 1 minute between sets.
B. Fitness Phase:
Bend Oly + Squat/Pull Battery + Single Leg
A. Clean and Jerk Cluster @ 75% to 80% of your best Clean and Jerk, 1.1.1 x 3 sets, rest 2 minutes between sets.
(Get Results from November 12th, 2012)
B1. Front Squat Cluster, 1.1.1 x 5 sets @ 80% of best front squat, rest 1 minute.
(Re-Rack Weights Every Repetition, rest 10 seconds between each repetition)
B2. Weighted Supinated Pull Up Cluster, 188.8.131.52 x 5 sets, rest 1 minute between sets.
C. Front Rack Walking Lunges, 5 reps/each leg x 3 sets, rest 1:30 between sets.
(Make these tough, Check November 6th, 2012, for what you used on this date)
C. Competition Phase:
Snatch Intense + Clean and Jerk Intense + Back Squat/Muscle Up Intense(No more than 3 sets)
A. Muscle Snatch Cluster, 184.108.40.206 x 4 sets, rest 3-4 minutes between sets.
B. Clean and Jerk Cluster(no more than 80%), 1.1.1 x 4 sets, rest 3-4 minutes between sets.
C1. Back Squat Cluster @ 85%, 1.1.1 x 3 sets, rest 1 minute between sets.
C2. Muscle Up Cluster, 220.127.116.11.1.1 x 3 sets, rest 1 minute between sets.
(If you cannot do muscle ups, sub Chest to Bar Pull Ups, 5.5.5 x 3 sets)
Post Results to Comments.