ON RAMP SUNDAY, July 20, 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

Steph. Goblet Squats. Photo by Rafael Vega