“Maximum Aerobic Power Sessions”(10.21.2014)

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

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.

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I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
3-5 minutes of the following:
run 100 meters
5 push-ups
5 goblet squats

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Tester OPT Prep-5th Week of Training
8 Minutes of the following:
Run 200 meters
5 Box Jumps
5 Burpees
+
Rest 4 Minutes
+
8 Minutes of the following:
Row 200 Meters
5 Kettlebell Swings
5 DB Push Press @ mod weight
+
Rest 4 Minutes
+
8 Minutes of the following:
Run 200 Meters
15 Second Plank Hold
10 Air Squats
+
Rest 4 Minutes
+
4 Minutes of the following:
Row Meters @ 80% Aerobic Effort: Pace/Sustainability is Key

B. Fitness Phase
LP2 + LP2
5 Sets of the following:
45 Seconds on the Clock:
12 Thrusters @ 75/45 lbs
Remaining time AMRAP Meters on Rowing Machine @ 95% Lactate Effort
Rest 4-5 Minutes between sets
+
Rest 10 Minutes
+
5 Sets of the following:
Airdyne 12-15 Calories @ 95% hard effort, rest 2 minutes between sets.

C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. Warm-Up for Gymnastics Based Work:
3 Rounds of the following:
6-8 Strict Pull-Ups Anyways or Strict Handstand Push-Ups
20 Feet Handstand Walking
30 Double Unders
+
3 Rounds of the following:
5/Pistols Each Side Alternating
1 Legless Rope Climb + 1 Rope Climb w/ Legs
10 Toes to Bar or Chest to Bar Pull-Ups
+
B. Push Jerk, work to heavy set of Cluster of 1.1, 5 attempts. Rest as needed between sets. This is not a maximum weight.
C. Clean Pull @ 105% x 3 reps x 3 sets, rest 1:30 between sets.
D. Hang Power Clean, 3 reps x 3 sets, rest as needed between sets.
Use 85%-88% of 2 Rep –Essentially go up in weight from last week about 10-15 lbs
E. On the Minute, Every Minute x 10 Minutes of the following:
Even Minute: Pendalay Barbell Bent Over Row @ 30×1, 4-5 reps
Odd Minute: Weighted Bar Dips, 3-4 reps @ 20×1

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