Boise CrossFit On-Ramp
Table of Contents
Day 1
What is fitness/cf?
Increase work capacity across broad times and modal domains, using constantly varied functional movements at relatively high intensity (as seen in CrossFit L1).
Workout
“Baseline” for time 500m row 40 squats 30 situps 20 pushups 10 pull-ups
Baseline will determine how someone moves their body. The bodyweight movements makes this workout accissible to people with strength being a limiting factor. Pushups and pull-ups can be scaled.
Day 2
400m run and other routes (jog the 400 to warmup). Tell them about 200m & 800m routes.
Movement Review
- Full grip on the bar, elbows down
- Head back
- Neutral spine
- Weight in heels
- Straight bar path
- Full range of motion
- Active shoulders
- Leaning back
- Pushing bar around chin
- Elbows too forward or back
- Set up is the same as the press
- Core to Extremity
- Dip, drive, press
- Vertical torso
- Knees out
- Forward lean
- Muted hip
- Just slow - no stretch reflex
- Timing (press before jump)
- Shoulder width stance
- Hands outside of shoulders with loose fingertip grip
- Knees in line with toes
- Elbows high
- Hips descend back and down
- Hips descend lower than knees
- Lumbar curve maintained
- Heels down
- Complete at full hip and knee extension
- Deathgrip the bar
- Tipped forward while squatting
- Squat mechanics same as Front Squat
- Hips and legs extend rapidly then press
- Bar remains over the middle of the foot
- Complete at full hip knee and arm extension
- Deathgrip the bar
- Tipped forward while squatting
- Press before hips extend
- Squat mechanics same as Front Squat
- Heels down until hips and legs extend
- Hips and legs extend rapidly then throw the ball to the target
- Catch the ball then smoothly descend into the next rep
- Hold ball too low
- Squat before catching ball
- Stand too close or far away
- Place the hands approximately shoulder width
- Jump back to a push up position
- Lower the chest and thighs to the ground
- Push up and jump the feet back toward the hands
- Jump to full hip and knee extension
- Extend the arms overhead during the jump
- Place hands approximately shoulder width
- Arms remain extended with the shoulders open
- Spread fingers to grip the floor
- Keep the legs extended and feet together
- Abdominals remain braced spine neutral
- Keep head in line with body
Stimulus - if it takes you 24 minutes to do a workout that should’ve been 8-10, you didn’t do the same workout and if you do a workout in 8 that should’ve taken 20-24 you didn’t do the same workout
Workout
For reps, in 9 minutes 25 wallball shots 400m run 20 wallball shots 400m run 15 wallball shots -then- Max burpees to 6” in remaining time
Try to make sure they can make it to the burpees for at least a few reps, high score is like 40
Day 3
Movement Review
Assault bike warm up 3 minutes - first slow, second faster, third fastest (hard workout pace)
- Neutral spine
- Weight in heels
- Straight bar path
- Hips and shoulders rise together
- Active shoulder
- Spine Flexion, lost core
- Shoulder and hips out of sync
- Loose lats
- On toes
- Execution Deadlift, Shrug, Pull under, Stand up with bar in front rack
- Hip width stance
- Hands about one thumb s distance from hip
- Hook grip on the bar
- Shoulders slightly in front of the bar at set up
- Lumbar curve maintained
- Hips and shoulders rise at the same rate
- Heels down and arms straight until hips and legs extend then hips extend rapidly
- Shoulders shrug followed by a pull under with the arms
- Bar is received in a partial squat
- Complete at full hip and knee extension with the bar in the rack position
- Slightly wider than shoulder width stance
- Hips hinge back and remain above the knees
- Lumbar curve maintained
- Knees in line with toes
- Hips and legs extend rapidly driving the kettlebell overhead
- Heels stay down until hips and legs extend
- Arms remain straight
- Hips hinge back as the kettlebell descends to begin the next rep
- Squat mechanics same as Front Squat
- Armpits face forward
- Bar stays over middle of foot
- Bar moves to front of body
- Slack in arms
- Hip width stance
- Hands wide the bar rests in the crease of hips when standing
- Hook grip on the bar
- Shoulders slightly in front of the bar at set up
- Lumbar curve maintained
- Hips and shoulders rise at the same rate
- Heels down and arms straight until hips and legs extend
- Torso rotates to vertical and hips extend rapidly
- Shoulders shrug followed by a pull under with the arms
- Bar is received at the bottom of an overhead squat
- Complete at full hip knee and arm extension with the bar over the middle of the foot
- Hands just outside shoulder width
- Full grip on the bar
- Start hanging with the arms extended
- Initiate the swing with the shoulders
- Alternate between hollow and arched positions
- Lift feet towards the bar while pressing down with straight arms
- Both feet contact the bar between the hands
- Can be performed with extended or flexed knees
- Hold hands slightly in front of hips
- Elbows stay close to the body
- Jump a few inches off the ground
- Spin wrists so the rope passes the feet twice with every jump
- Torso remains upright
Workout
4 rounds for time 15 Double unders (double them if they’re good already) 12 kettlebell swings 9 Toes to bar 6 cal bike (12-15 minute cap)