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?