ON RAMP SUNDAY: December 20, 2015

Two hour class from 10:15 a.m. to 12:15 p.m.

Agenda

  • Trainer and Student Greeting/Intro
  • Mobility at CrossFit V16
    • Deep Lunges/Perfect Stretch
    • Side Lunges
    • Pigeon
    • Wall Facing Squats and modifications
    • Couch Stretch
    • Good Mornings
    • Pass Throughs
    • Around the Worlds

Movements

  • Holds: Plank, Superman, Hollow Body
  • Air Squat -> Back Squats -> Front Squats
  • Press -> Push Press
  • Front Squat + Push Press = Thruster
  • Overhead Squats
  • Ring Rows
  • Prowler Push
  • Russian and American Kettlebell Swings
  • Trainer's Choice of conditioning workout

 

ON RAMP SUNDAY (Project Breakdown Day 77): June 7, 2015

TWO HOUR CLASS FROM 10:15 a.m. - 12:15 p.m.

Hour 1 (10:15-11:15 a.m.)

  • Mobility
  • Rowing
  • Jump Rope: Singles and Doubles
  • Air Squat -> Wall Ball
  • Abs: Ab Mat Sit Ups -> Hollow Body -> Hollow Rock
  • Superman -> Superman Rocks

Hour 2 (11:15 a.m.-12:15 p.m.)

ALL THE SQUATS

  • Air Squat -> Goblet Squat & Keeping the Chest Up
  • Cleaning the Barbell -> Press -> Push Press
  • Front Squat -> Thrusters
  • High Bar Back Squat -> Overhead Squat
  • Trainer's Choice WOD (7 Minute Time Cap)
  • Trainer's Choice 4 Minute Tabata (2 Alternating Movements)
  • Cool Down

Lindsay. Happy Sit Ups. Photo: Rafael Vega

WOD: Friday, January 9, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) GymNASTY Holds ... almost all of them, as a refresher.

(D) Warm Up WOD

(E) Back Squat 3x Max Reps @ 80% of 1RM

(F) Close Grip Dynamic Effort Bench Press

10-10-10-10-10-10 @ 50-60% of your 1 Rep Max

LASTLY: DO NOT TIE, FOLD, OR OTHERWISE MUTILATE THE JUMP ROPES. If you can't find the right size (you can't), buy your own (do it ... do it now).

Jump Rope Baby. Don't tie me up. Photo by Rafael Vega

WOD: Saturday, November 29, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) GymNASTY Holds (5 min)

  • 30s Hold, Bottom of Squat
  • 20s Air Squats
  • 30s Plank Hold (Hands)
  • 20s Push Ups
  • 30s Hollow Body
  • 20s Hollow Body Holds
  • 30s Superman Hold
  • 20s Superman Rocks
  • 30s Burpees

(D) Barbell Warm-Up (if raining, divide the class into 5 or 6 groups and have each athlete rotate after every two movements) (10 min)

  • 7 Sumo Deadlifts
  • 7 Deadlifts
  • 7 Hang (Squat Cleans)
  • 7 Front Squats
  • 7 Presses
  • 7 Behind-the-neck Snatch Grip Presses
  • 7 Back Squats
  • 7 Front Squats

(E) Back Squat 5x4 @ 75% of your 1RM Squat (25-30 min), each set followed by

  • 25 Russian Swings
  • 15 Wall Balls

(F) Deadlift/Sumo Deadlift 4x3 @ 75% of your 1RM Deadlift or Sumo Deadlift (25-30 min), each set followed by

  • 15 Push Ups
  • 15 Burpees

Hailey, CrossFit Carpinteria. Black Friday Gone Bad. Photo by Rafael Vega