“Creative Programming for All + Last Day of Vagabond No Grain Challenge Workouts”(10.29.2014)

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase,Scaled-Up

*Creative KO Programming Website*

CLICK HERE FOR WEBSITE

The short answer to what we do is simple: We make people better.

Through testing and assessment we identify our clients’ weaknesses and create customized programs specific to their needs. This process is the same for people of all ages and all ability levels. At the core of our beliefs about fitness training is the belief that a personalized program is the best way for someone to achieve their true athletic potential.

Vagabond CrossFit Beginners Class Starts Monday, November 10th, 2014. 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, November 10th, 2014. 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 to Contact Us Today.

10301591_10202050448717963_4644800531857579646_n

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 Minutes of the Zone 1 Work
+
3-5 Minutes of Foam Roll of:
Lower Back + T-Spine
+
3-5 Minutes of the following:
Row 100 Meters
5 goblet squats
5 inch worms

II. Phases Strength and Conditioning:
A. Lifestyle Phase
No Grain Challenge Workout # 3: Aerobic Modality
For Time of the following:
Row 600 Meters
50 Wall Balls or Goblet Squats
Row 400 Meters
25 Wall Balls or Goblet Squats
Row 600 Meters
50 Wall Balls or Goblet Squats
Row 400 Meters
25 Wall Balls or Goblet Squats

B. Fitness Phase
No Grain Challenge Workout # 3: Aerobic Modality
For Time of the following:
Row 600 Meters
50 Wall Balls or Goblet Squats
Row 400 Meters
25 Wall Balls or Goblet Squats
Row 600 Meters
50 Wall Balls or Goblet Squats
Row 400 Meters
25 Wall Balls or Goblet Squats

C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts

AM Session
A. Hang Snatch from mid thigh(Pause at Position) x 3 reps x 5 sets, rest as needed between sets.
70%-75% of your best snatch-Squat
B. Snatch Pull, 110% x 3 reps x 3 sets, rest 1:30 between sets.
C. Front Squat Moderate of the following:
55% x 5 reps @ 22×1
60% x 5 reps @ 22×1
65% x 5 reps @ 22×1
70% x 5 reps @ 22×1
60% x 5 reps @ 22×1
+
Rest 3 Hours
+
PM Session
6 Minutes @ 85%:
15 Calorie Airdyne/12 Calorie Airdyne
10 Burpees
+
Rest 3 Minutes
+
6 Minutes @ 85%:
10 Wall Balls
10 Kettlebell Swings @ 70/53 lbs
Run 100 Meters
+
Rest 3 Minutes
+
6 Minutes @ 85%:
35 Double Unders
10 Calorie Airdyne
+
Rest 3 Minutes
+
6 Minutes @ 85%:
Run 100 Meters
12 Walking Lunges
2 Muscle Ups
+
Rest 3 Minutes
+
6 Minutes @ 85%:
15 Calorie Airdyne/12 Calorie Airdyne
10 Burpees
Keep track of first set + last set and compare scores—want consistency

Post Comments to Group Page.

Leave a Reply