“Vagabond Beginners Class + Open Gym, Friday, 8 am to 2 pm for Vagabond”(11.27.2015)

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

Vagabond CrossFit Beginners Class Starts Monday, December 7th, 2015. 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, December 7th, 2015. 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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Friday, November 27th, 2015: Open Gym 8:00 am to 2:00 pm

JM Comp

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of Coach Dynamic Warm-Up

II. Phases Strength and Conditioning:
A. Lifestyle Phase
Open Gym-8 am to 2 pm-Vagabond Community-Simple Aerobic Workout for Board
5 Rounds for time of the following:
7 Deadlifts @ 135/95 lbs
7 Box Jumps
7 Lateral Burpees
21 Cal Airdyne or 15 Cal Assault Bike

B. Fitness Phase
Open Gym-8 am to 2 pm-Vagabond Community-Simple Aerobic Workout for Board
5 Rounds for time of the following:
5 Deadlifts @ 165 lbs/115 lbs
5 Box Jumps @ 30/24 inches, 24/20 inches
10 Pull-Ups or Jumping Pull-Ups
20 Cal Row

C. Competition Phase
Snatch + Clean and Jerk + Pause Back Squat(3 Second) + Posterior Chain/Upper Body Pull + Midline Accessory
A. Snatch Squat, heavy single for the day, go by feeling.
B. Clean and Jerk, heavy single for the day, go by feeling.
C. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
D1. Stiff Leg Deadlift, 50% of best back squat, 6 reps x 4 sets, rest 1:30 between sets.
D2. Bar Muscle-Up, 4-6 reps x 4 sets, rest 1:30 between sets.
If hands are a little messed up, and we have 50 chest to bars on Saturday, then perform 15 Fast GHD Sit-Ups x 4 sets, rest 1:30 between sets
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E. For Movement Quality + Breathing Work:
2 Sets of the following:
Row 1500 Meters
Rest 1:1 Interval-How Long It Took You Above
Assault Bike 75 Calories/Assault Bike 60 Calories(Women)
Rest 10 minute between sets

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