Sunday On Ramp/Weekly Prep: May 29, 2016

(A) Class Intro

(B) Rolling Out and Self Assessment

(C) Mobility

(D) Running and Rowing

  • Run: Jogging, Running, Sprinting
  • Row: Distance vs. Calories

(E) Medicine Ball

  • Air Squat
  • Med Ball Clean
  • Wall Balls
  • Med Ball Carry/Run

(F) Handstands and Wall Walks

(G) Push Ups, Pike Push Ups, Handstand Push Ups

(H) Pull Ups, Ring Rows, Sumo Deadlift High Pull

  • Pull Ups: Strict, Negative, Intro to Kipping
  • Ring Rows: Adjusting Difficulty, Negatives, w/ False Grip
  • Sumo Deadlift High Pull: using Kettlebell, using Barbell

(I) Barbell

  • Back Squat and Front Squat
  • Strict/Shoulder Press

(J) Trainer's Choice of Workout

Sunday On Ramp/Weekly Prep: May 22, 2016

(A) Intro to CrossFit

(B) Intro to Rolling Out

  • How to use the Rollers
  • How to use the LAX Balls

(C) 400m Jog and 500m Row

(D) Mobility and Rang of Motion

(E) Barbell Movements for the Coming Week

  • Strict Press
  • Deadlift
  • Front Squat

(F) Kettlebell Movements for the Coming Week

  • Deficit Squats
  • Goblet Squats
  • Russian KB Swings

(G) Med Ball Movements for the Coming Week

  • Med Ball Run/Carry
  • Med Ball Clean
  • Wall Balls/Wall Shots

(H) Bodyweight Movements for the Coming Week

  • Burpees
  • Push Ups
  • Handstands, Wall Walks, Shoulder Taps
  • Ab Mat Sit Ups and Toes to Bar (plus subs)

(I) Trainer's Choice of Movements

Sunday On Ramp/Weekly Prep: May 15, 2016

(A) Intro to CrossFit and CrossFit V16

  • Meet and Greet
  • A little bit about CrossFit

(B) Rolling Out

  • Before Class
  • After Class

(C) Mobility @ V16

(D) Bodyweight movements for the week

  • Air Squats -> Goblet Squats
  • Ab Mat Sit Ups -> Hollow Body -> Hollow Rock
  • Pull Ups
  • Push Ups ... which leads us to

(E) Barbell Movements

  • Bench Press ... and similarities with Push Ups
  • Strict/Shoulder Press -> Shoulder Press
  • Sumo Deadlift High Pull
  • Front Squats

(F) Rowing

(G) Trainer's Choice of Workout of the Day (WOD)