ON RAMP SUNDAY, March 16, 2014: Sessions 1 & 2

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.

SESSION 1 (10:15-11:15 a.m.) — Bodyweight 1

  • Jog/Run Warm-Up
  • Mobility

Then, Demo and Practice of:

  • Sit-Ups -> Supermans -> Hollow Body -> Plank -> Push-Up -> Burpees
  • Air Squats -> Wall Balls
  • Kettlebell Sumo Deadlift Highpulls

Conditioning for Time: Trainer's Choice OR

5 Rounds (3 Rounds if staying for Session 2) for time of

  • Run 200
  • 7 Burpees
  • 7 Wall Balls
  • 7 KB Sumo Deadlift High Pulls

SESSION 2 (11:15-12:15 a.m.) — Barbell 1

  • Jog/Run Warm-Up
  • Mobility

Then, Demo and Practice of:

  • Sumo Deadlift -> Conventional Deadlift
  • Hang Power Clean -> Dumping the barbell and Bailing the lift from the shoulders (front)
  • Strict Press -> Dumping the barbell and Bailing the lift from overhead
  • Good Mornings
  • Air Squat -> Squat (High Bar and Low Bar) -> Dumping the barbell and Bailing the lift from the shoulders (back)

Conditioning for Time: Trainer's Choice OR

4 Rounds for time of

  • 5 Deadlifts 75/53
  • 10 Push Ups
  • 15 Air Squats
  Evan. Burpees.  Photo by Rafael Vega

Evan. Burpees. Photo by Rafael Vega