On Ramp Sunday, June 29, 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: Trainer's Choice
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
- Strict Press
- Good Mornings
- Air Squat -> Squat (High Bar and Low Bar)
- How to dump a loaded barbell from the shoulders, back, overhead
Conditioning: Trainer's Choice
Lindsay. Farmer's Walk. Photo by Rafael Vega