ON RAMP SUNDAY, June 1, 2014: Sessions 5 & 6

Today is On-Ramp Sunday! 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.

Sessions 1 & 2 will repeat next Sunday, Sessions 3 & 4 the Sunday after next. You may still participate today if you have missed any previous sessions.

SESSION 5 (10:15-11:15 a.m.) — Bodyweight 3

  • Warm Up 1: How to Row Tutorial followed by 500m Row Warm-Up
  • Mobility
  • Warm Up 2: Single Unders and Double Unders

Then, Demo and Practice of:

  • Hollow Body -> Handstands -> Handstand Push Ups -> Kipping Handstand Push Ups
  • Toes-to-Bar -> Knees-to-Elbow
  • Ring Rows
  • Ring Dips
    • How to Spot on the Rings
    • Bottom Position
    • Top Position
    • Using Bands
    • Muscle-Up (Demonstration Only)
  • Russian Kettlebell Swing -> American Kettlebell Swing
  • Kettlebell Clean + Press/Push Press/Push Jerk
  • Kettlebell Snatch

SESSION 6 (11:15-12:15 a.m.) — Barbell 3

  • Warm-Up
  • Mobility

Then, Demo and Practice of:

  • Front Squat -> Overhead Squat
  • Snatch
    • Hang
    • Muscle
    • Power
    • Squat
  • Cleans
    • Hang
    • Muscle
    • Power
    • Squat
  • Press -> Push Press -> Power Jerk -> Push Jerk -> Split Jerk

Caren. End of Murph. Memorial Day: 5/26/14. Photo by Rafael Vega