Crossfit on ramp what is

Especially when you spend 15 minutes of a class teaching the new guy what a squat is. On-ramp programs help with keeping regular classes efficient, which is good for everyone in your community. Set expectations On-ramp programs also give you the opportunity to get to know these newcomers — their injuries, their abilities, and their goals — so that you can develop mobility exercises and modifications that will help them with their weaknesses or movement restrictions like tight ankles or hips.

Teach proper gym etiquette Ya know… how to bail, how to spot, how to rack and unrack barbells, how to set up the rowing machines, how to get the plyo boxes unstuck, how to use the bands. This is also a good time to mention any gym rules your team might enforce. Pitch the value of quality over quantity This goes hand in hand with leaving their ego at the door.

In these classes, we want to stress that even though by going hard and heavy we get results, it is absolutely imperative that we move safely first. This is your time to teach them that in order to move fast, you have to first move well and moving well is a constant battle. Explain the general timeline of a class Help beginners understand how your classes are structured.

With us, it goes like this:. After all, your goals with the onramp program are to:. They should be moving more than you are talking In other words, this is not a lecture course. Remember that you were new once too. The 4 th class culminates with a Proficiency Assessment that requires attendees to demonstrate their understanding of each movement introduced during the two-week period.

Athletes who miss a class may still participate in the Proficiency Assessment as scheduled so that they can proceed to Group Training Classes the CFTT Coach will help coach the athlete through the assessment , however they must either:. The Integrated curriculum provides Participants with:.

Three classes are held each week at a pre-determined time for one week. Each of the six classes follows a set curriculum, and covers unique subject matter. Each class:. One of the reasons why CrossFit is unique from other training methodologies is because we employ functional movements — multi-joint movements that closely replicate those found in sports or life, and which strengthen and engage an entire kinetic chain instead of an individual muscle or muscle group.

Because these movements can be complex, and are often unfamiliar to those new to the sport, they often require a fair amount of instruction before they can be employed safely and effectively. That said, athletes will still be responsible for the material covered, and are strongly encouraged to make up the class by either:.

Attending the class you missed the next time it is offered at no charge;. Provide your clients with examples like a baseball throw or soccer kick.

Technique Mastering the basics, before adding intensity to any movement, will lead to better performance in the long run. Movement redundancy Performing multiple movements with similar patterns in a workout; for example: a workout with deadlifts and rowing.

Move properly, no matter how tired you are First, we learn to move better. Then we work to move faster. Warmup Teach the group how to do Turkish Getups and then have them warmup with these.

Front Squat 2. Push press from wide stance 3. Full thruster in singles 4. Full thruster going straight into the next one. Let athletes choose dumbbell or barbell weights and work their way to the weight they want for the thruster.

Explain what Fran is, and make sure people are assigned appropriate scales. While they are doing this, approach the subject of nutrition lightly.