On Ramp Discussion Powerpoint

https://drive.google.com/file/d/0B-kYXFaG1jMaVC1wTnctRzA5T2c/edit?usp=sharing

On Ramp - Day 6

Discuss Stability, Internal and external rotation

Mobility Test
Wrist

IR/ER Shoulders

Shoulder ROM 

IR/ER Hip

Hamstring ROM

Ankles

Introduce mobility tools as needed

Discussion –

 Mobility Rules
1. Mobilize the position of restriction
2. It takes two mins minimum to make change in tissues
3. Test – Retest Model
4. Upstream and down stream approach – your body is a system of systems
5. Slow makes smooth
6. Mobility improves position, movement patterns make permanent
7. If it feels sketchy, it probably is
8. If it goes numb or burns, let it relax, then attack it again.

Intro into regular class
Review results of foundations and plan to move forward

On Ramp - Day 5

Warm up:
10 leg swings
10 Pass throughs
10 Shoulder dislocates
10 pushups
5 pullups
20 hollow body rocks
50m Sprint x 2
Spend 5 mins going over hand stands/HSPU

Skill

Snatch – Foot Work Drills, Burgener Warm up, Full sequence of Movements
Clean and Jerk

WOD 

 3 Rounds for time

250m Row
5 burpees
10 thrusters
15 Hollow Body Rocks

Time Cap 10 mins.

 Discussion – Goal Setting and Scaling

On Ramp - Day 4

Warm up:
10 Shoulder Rotations
10 Leg swings
10 Strict press
5 pull ups
10 wall balls
15 squats
30 second squat hold

Skill:

Front Squat

Overhead Squat

Double Unders

Box Jump

Rowing

WOD 

10...1

1...10

Box Jump or step up (step down manadatory)
push press

Discussion – Rest, Recovery, Rhabdo

On Ramp - Day 3

Warmup:
10 leg swings
10 Shoulder Rotations
Jump Rope Warmup
10 KBS
10 Deadlift
10 Passthroughs
400m Jog

Skill:

Press

Push Press

Push Jerk

Thruster/wall ball

WOD
AMRAP 7
15 Wall balls
5 Burpees
50m sprint

Discussion – Nutrition

On Ramp - Day 2

Wednesday/Thursday – Day 2 

Warm up  -

10 leg swings

10 Shoulder rotations

2 rounds of :

20 squats
10 pushups
5 pullups
5 burpees
200m run

Skill:
Deadlift

Back Squat – Low bar or high bar based on flexibility, no need to get nerdy

Kettle Bell Swing

Hollow Body position

WOD : 21-15-9
Deadlift
KB Swings

 

Discussion – What is Fit?

On Ramp Day 1

Monday/Tuesday - Day 1

Warm up  -

10 legs swings each leg

10 Shoulder rotations
Jump Rope warm up
10 lunges
200m run
15 situps

Posture and Bracing Sequence

Squat – Why we need to squat.  Establish Range of Motion and progressions.  Talk about knee and sacrum sheering. 

Pushups – Chest to ground, elbows tucked in, vertical forearm.  Scaling options                                                

Burpee

Pullups – 3 flavors, focus on strict.  Learn the Kip later

Situps – Theory of butterfly situps, Core stability builder

Run – Basic form check

WOD – Baseline

Run 400m
40 Squats
30 Situps
20 Pushups
10 Pullups

Discussion: What is Crossfit?