Fundamentals

Day 1

Introduction

  • I ask them where they’re from, what they do and how they heard about us.
  • I introduce myself and Michael on how long I’ve been doing CrossFit and a brief history of the Gym
  • We go over the “Motto” of Crossfit: Constantly Varied, Functional Movements, at High Intensity and what that means
  • We discuss the Pyramid of Nutrition being the foundation, the 3 modalities (Metabolic Conditioning, Gymnastics, and Weightlifting), the the top is Sport. We don’t train sport specific
  • If a coach is around, I introduce them to each other.
  • I mention that coaches are available for personal training. The coach and them have to arrange that separately.

I explain to them how classes are group classes coach led and that we’re moving the entire hour.

  • Coach Briefing
  • Coach led warm up
  • Strength, usually 10min if we’re on a strength cycle
  • Metcon/Workout, time and movement varies
  • Cooldown, if time permits
  • Mobility Video, for them to work on their own as homework

I explain to them that there are no mirrors, that’s what the coaches are for and they walk the floor giving tips


Workout was 8 minutes of:

  • Push Jerk
  • 1, 2, 3, 4, 5, 6, etc
  • Wall ball
  • 2, 4, 6, 8, 10, 12, etc
  • 20 jump rope singles under after each round

Day 2

  • Rowing
  • Discuss 2 basic gymnastic shapes. Hollow and Arch position on the floor
  • Push Up
  • We recreate the 2 gymnastic shapes at the pull up rig with our feet on the floor. Discuss the hollow and arch positions > shoulders opening and closing > push pull relationship
  • Then I explain to them we recreate it with our feet off the floor. Kipping
  • Hinging
  • Deadlift
  • Russian Kettlebell swings (discuss why we do Russian as opposed to American. Because most lack the shoulder mobility to achieve overhead position. instead they loose the mid line stabilization and arch their back to achieve overhead position)

Work out:

  • 10min AMRAP (As Many Rounds as Possible)
  • 12 Russian KBS
  • 6 Burpees
  • 200m Row

Day 3

Day 4

  • Ski erg, 15cal easy then 15cal medium
  • Bear Crawl, Crab walk, and Dead Bugs
  • Sumo Deadlift High Pull (helps illustrate the need for the legs to move first before the arms AND elbows high and outside)
  • Med Ball Clean with a plate then with a medicine ball (laces out)
  • Snatch
    • Floor (starting position)
      • Snatch (catch in squat)
      • Power Snatch (catch in quarter squat)
      • Muscle Snatch (catch no squat/rebend in knee)
    • Hang (starting position)Snatch (catch in squat)
      • Power Snatch (catch in quarter squat)
      • Muscle Snatch (catch no squat/rebend in knee)
  • Clean
    • Floor (starting position)
      • Clean (catch in squat)
      • Power Clean (catch in quarter squat)
      • Muscle Clean (catch no squat/rebend in knee)
    • Hang (starting position)
      • Clean (catch in squat)
      • Power Clean (catch in quarter squat)
      • Muscle Clean (catch no squat/rebend in knee)
  • Box Jump