ON RAMP SUNDAY, March 23, 2014: Sessions 3 & 4

The Oakland Marathon is this Sunday. Make your way to the gym early if you are attending the On Ramp sessions. Click here for more information on detours and street closures.

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: Trainer's Choice OR...

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: Trainer's Choice OR...

21-15-9 of

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

Teresa. Girl likes her V-Ups! Photo by Rafael Vega