CrossFit East Bay Six-Session On-Ramp Schedule

Session

Theme

Movements

Workout

One

What is CrossFit?

Deadlift

Bench Press

AMRAP in 10 minutes:

Run 200m

5 Deadlifts 135/95lb

10 Bar-hop burpees

Two

Everything In Its Place

Handstand

Back Squat

Kettlebell Swing

3 rounds for time:

25 KB swings 1.5/1.0p

Rest 1 minute

Three

Adopt Useful Mental Habits

Hang Power Clean

Front Squat

Jerks

Mini-“DT”

3 rounds for time:

12 DLs 95/65lb

9 Hang Power Cleans 95/65lb

6 Jerks 95/65lb

Four

Learn Your Limits...

Pull-up

Push-Press

Thruster

Wall-Ball

“Fran”-ball

21-15-9

Wall-ball 20/14lb

Jumping pull-up

Five

...Then Learn How to Push Your Limits

Hang Power Snatch

Overhead Squat

Double-Under

AMRAP in 12 minutes:

5 Hang power snatches 65/45lb

30 Double-unders*

*sub burpees

Six

Fitness is For Life

Row

Sumo Deadlift High Pull

Box Jump

“Fight Gone Bad!”

3 rounds for total reps:

1 min Row (calories)

1 min Wall Ball 20/14lb

1 min Sumo Deadlift High Pull 75/55lb

1 min Box Jump 20”

1 min Push Press 75/55lb

Rest 1 min


CrossFit East Bay Four-Session On-Ramp Schedule

Session

Theme(s)

Movements

Workout

One

What is CrossFit?
Everything In Its Place

Deadlift

Bench Press

Back Squat

Kettlebell Swing

Handstand

2 rounds for time:

25 KB swings 1.5/1.0p

Rest 1 minute

Then,

AMRAP in 10 minutes:

Run 200m

5 Deadlifts 135/95lb

10 Bar-hop burpees

Two

Adopt Useful Mental Habits

Pull-up

Hang Power Clean

Front Squat

Push-Press

Jerks

Mini-“DT”

3 rounds for time:

12 DLs 95/65lb

9 Hang Power Cleans 95/65lb

6 Jerks 95/65lb

Three

Learn Your Limits...Then Learn How to Push Your Limits

Hang Power Snatch

Overhead Squat

Double-Under

AMRAP in 12 minutes:

5 Hang power snatches 65/45lb

30 Double-unders*

*sub burpees

Four

Fitness is For Life

Thruster

Wall-ball

Row

Sumo Deadlift High Pull

Box Jump

“Fight Gone Bad!”

3 rounds for total reps:

1 min Row (calories)

1 min Wall Ball 20/14lb

1 min Sumo Deadlift High Pull 75/55lb

1 min Box Jump 20”

1 min Push Press 75/55lb

Rest 1 min