Sunday Weekly Prep: September 25, 2015

Hour 1

(A) Intro to CrossFit and Warm Up

(B) Air Squats -> Wall Balls -> Med Ball Clean

(C) Deadlifts -> Hang Power Clean

(D) Press -> Push Press

(E) Burpees -> Push Ups

(F) Russian Kettlebell Swings -> American Swings

(G) Time Permitting: Step Ups -> Box Jumps

Hour 2: Experience a CrossFit class

(A) Rolling Out

(B) Mobility

(C) Back Squats -> Front Squats -> Thrusters

(D) Toes to Bar


3 Rounds for Time
15 Thrusters 75/52 (for 52# ... use 22 pound bar + 15s)
13 Kipping Toes to Bar
250m Run

(F) Trainer Led Cooldown

Sunday On Ramp/Weekly Prep: June 12, 2016

(A) Intro to CrossFit

(B) Mobility and Warming Up

(C) Rowing

(D) Squats

  • Air Squats
  • Goblet Squats
  • Back Squats
  • Front Squats

(E) Presses

  • Strict/Shoulder Press
  • Push Press
  • Push Ups
  • Bench Press

(F) Abs

  • Ab Mat Sit Ups
  • Hollow Body
  • Hollow Body Rocks
  • Toes to Bar and Subs

(G) Pull Ups, Kipping, and Progressions

(H) Trainer's Choice of Workout

Sunday On Ramp/Weekly Prep: May 22, 2016

(A) Intro to CrossFit

(B) Intro to Rolling Out

  • How to use the Rollers
  • How to use the LAX Balls

(C) 400m Jog and 500m Row

(D) Mobility and Rang of Motion

(E) Barbell Movements for the Coming Week

  • Strict Press
  • Deadlift
  • Front Squat

(F) Kettlebell Movements for the Coming Week

  • Deficit Squats
  • Goblet Squats
  • Russian KB Swings

(G) Med Ball Movements for the Coming Week

  • Med Ball Run/Carry
  • Med Ball Clean
  • Wall Balls/Wall Shots

(H) Bodyweight Movements for the Coming Week

  • Burpees
  • Push Ups
  • Handstands, Wall Walks, Shoulder Taps
  • Ab Mat Sit Ups and Toes to Bar (plus subs)

(I) Trainer's Choice of Movements

Sunday On Ramp/Weekly Prep: May 1, 2016

(A) Intro

(B) Mobility @ CrossFIt V16

(C) Tight Core

  • Superman -> Superman Rocks
  • Hollow Body -> Hollow Rocks

(D) Building Strength with the Barbell

  • Air Squat -> Back Squat -> Front Squat
  • Press -> Push Press -> Thrusters
  • Deadlift -> Sumo Deadlift
  • How to bail out of a lift

(E) Rowing

  • Technique
  • Rowing for distance
  • Rowing for calories

(F) Experiencing Types of Workouts

  • High Intensity for 10s or <: The sled push
  • High Intensity for 10s or <: Trainer's Choice of Lift ... Work up to a heavy set of 2 or 3
  • High Intensity for 20s or <: Trainer's Choice of Movements for Tabata
  • HIgh Intensity for > 20s: Trainer's Choice of 6 Minute AMRAP