ON RAMP SUNDAY, August 3, 2014: Sessions 5 & 6

This is the last week On Ramp Sundays will take on this format.

Starting next Sunday, On Ramp Sundays will prep you for the coming week of CrossFit classes.
Why?
So that you can more confidently participate in regular classes.

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

Conditioning: Trainer's Choice!

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

Conditioning: Trainer's Choice!

Byron. Double Unders. Photo by Rafael Vega