CROSSFIT VIRTUOSITY ON RAMP SYLLABUS

You should prepare for each class by watching the assigned videos as listed with the class in question below. Watching the videos should take a maximum of 15 minutes per session. Completing the assignments will reinforce what we're covering in class, and make it far easier for you to understand and execute the various movements.  Come to class ready to show off what you've learned!

We strongly recommend subscribing to the CrossFit Journal online ($25.)  It’s a vast collection of information about movements, nutrition, fitness in general, and an invaluable resource as you continue your CrossFit training.

Session 1: The Basics

After a brief introduction and warm-up, we’ll learn how to squat correctly. We’ll go over basic push-ups, pull-ups, and sit-ups discussing range of motion standards, and scaling options. Rowing will also be covered.

Assignments

Workout

Benchmark Fitness Test

For time:

Session 2: Squat, Press, Deadlift

Today we’ll review the squat, then get you on the bar and teach you the deadlift and the strict press.  Then we’ll have our first encounter with kettlebells, learning how to generate force with our hips to get a fast, explosive swing.

Assignments

Workout

Tabata Squats

Session 3: Front Squat, Push Press, Sumo Deadlift High Pull

In this class, we review the squat, the press, and the deadlift, and move on to more advanced variations: the front squat, the push press, and the sumo deadlift high pull.  Then we’ll talk about the thruster, a dynamic combination of the front squat and push press.  Finally we’ll take a shot at “Fran,” one of the classic CrossFit workouts.

Assignments

Workout

Jumping “Fran”

21-15-9 reps for time:

Session 4: Overhead Squat, Push Jerk, Medicine Ball Clean

We’ll review the basics of the squat, the press, and the deadlift, and move on to even more advanced variations: the overhead squat, the push jerk, and the medicine ball clean.  As a treat you’ll learn everyone’s favorite exercise: the burpee!

Assignments

Workout

Complete as many rounds as possible (AMRAP) in 8 minutes of:

Session 5:  Pull-up, Box Jump, Sumo Deadlift High Pull, Nutrition

In this class, we’ll review the sumo deadlift high pull, the box jump, and the banded pull-up and mix them together in a fun little workout.  We also follow the workout with a little discussion on nutrition and how to feed yourself for performance.

Assignments

Workout

5 rounds for time of:

Session 6: Test Out!

In our final class, we’ll go back on a whirlwind tour of the past 5 classes, testing your knowledge of what we’ve covered.

Assignments

Workout

Benchmark Fitness Test

For time: