ON RAMP SUNDAY, February 9, 2014 — Sessions 3 & 4

On-Ramp Sundays! Hour 1 (10:15-11:15) will cover bodyweight skills, Hour 2 (11:15-12:15) will cover barbell movements. Hit it for two hours, three Sundays in a row and you will have covered an entire CrossFit On-Ramp Course. THERE IS NO EXTRA COST FOR ATTENDING THESE CLASSES.

These classes are open to all but are specifically geared at beginners/novice CrossFit athletes.

If you missed Sessions 1 & 2 last week, you can still participate today.

SESSION 3 (10:15-11:15 a.m.) — Bodyweight 2

  • Warm-Up
  • Mobility

Then, Demo and Practice of:

  • Hollow Body -> Superman -> Kipping while hanging from bar -> Pull-Ups:
  • Pull-Ups
    • Strict Pull-Ups (Dead-Hang, Hollow Body and L-Sit)
    • Kipping Pull-Ups and Kipping Banded Pull-Ups
    • Jumping Pull-Ups
  • Box Step-Ups -> Box Jumps
  • Lunges -> Jumping Lunges
  • Air Squat -> Pistol to Target -> Pistol
  • Russian Kettlebell Swings -> One Arm Russian Kettlebell Swings
  • Ball Slams

Conditioning for Time:

5 Rounds (3 Rounds if staying for Session 4) for time of

  • 10 Jumping Lunges (Sub: Step Lunges)
  • 10 Ball Slams
  • 10 Russian Kettlebell Swings

SESSION 4 (11:15-12:15 a.m.) — Barbell 2

  • Warm-Up
  • Mobility
  • Demo and Practice Burpees

Then, Demo and Practice of:

  • Hang Power Clean
  • Air-Squat -> Front Squat
  • Strict Press -> Push Press
  • Front Squat + Push Press = Thrusters!
  • Kettlebell Sumo Deadlift High Pull -> Barbell (+Plates) Sumo Deadlift High Pull

Conditioning for Time:

21-15-9 of

  • Burpees
  • KB Sumo Deadlift High Pull (if no rain or if small classes, trainees may use a barbell w/ plates)

Mike. Push Press. Photo by Rafael Vega