Foundations of Crossfit

Foundations of Crossfit

The purpose and goal of the Crossfit Foundational class is to introduce new members to the 9 foundational movements of Crossfit and its terminology. This class is mandatory for one month for members new to Crossfit.

  • Foundation WOD:

    June 23, 2017

    Warm up: Trainer’s choice

    Today’s Lift: Sq. Snatch

    Skill: DU’s progression

    Conditioning WOD: Row 1000m then (5rds)

    • 10 Snatches (db)
    • 10 KBS
    • 10 Lunges (db)
    • 50 SU’s
  • Foundation WOD:

    June 22, 2017

    Warm up: Trainer’s choice

    Today’s Lift: MB Clean, Hang Clean, Power Clean

    Skill: Rope Climb progression

    Conditioning WOD: (3rds)

    • One minute MB Clean
    • One minute Box Jumps
    • One minute KBS
    • One minute Jump Rope
    • One minute Jumping Jacks
    • One minute Rest
  • Foundation WOD:

    June 21, 2017

    Warm up: Trainer’s choice

    Today’s Lift: DL, SDLHP

    Skill: Wall Balls

    Conditioning WOD: 10-9-8-7-6-5-4-3-2-1

    • DL
    • Wall Balls
    • Cal Row
  • Foundation WOD:

    June 20, 2017

    Warm up:  Shoulder mobility

    Today’s Lift: Strict Press, Push Press, Push Jerk

    Skill: T2B Progression

    WOD: 21-15-9

    • Push Jerks
    • T2B
    • 400m Run after each round
  • Foundation WOD:

     June 19, 2017

    Warm up: Shoulder Hip mobility

    Today’s lift-: OHS

    Skill: Push ups

     Conditioning WOD:

    • 400m Run
    • 40 Sit ups
    • 300m Run
    • 30 Push ups
    • 200m Run
    • 20 OHS
    • 100m Run
    • 10 Burpees
  • Foundation WOD:

    June 16, 2017

    Warm up: Trainer’s choice

    Today’s Lift: DL, SDLHP

    Skill: T2B /K2E progressions

    Conditioning WOD:

    • 21 DL
    • 21 K2E / T2B
    • 500m Row
    • 15 DL
    • 15 K2E/T2B
    • 500m  Row
    • 9 DL
    • 9 K2E/T2B
    • 500m Row
  • Foundation WOD:

    June 15, 2017

    Warm up: Shoulder hip mobility

    Today’s Lift: Sq. Thrusters

    Skill: Pull up progression

    Conditioning WOD: 21-15-9

    • Sq. Thrusters
    • Jumping pull ups then (4rds) :15 sec.
    • Plank
    • Superman
    • Side Plank (r&l)

     

  • Foundation WOD:

    June 14, 2017

    Warm up:  Trainer’s choice

    Today’s Lift: MB Clean, Hang + Power clean

    Skill: DU’s progression

    Conditioning WOD: One minute stations (3rds)

    • Jump Rope
    • Box Jumps
    • Burpees
    • Row for cal
    • MB Cleans

    *One minute rest after each round

  • Foundation WOD:

    June 13, 2017

    Warm up: Trainer’s choice

    Today’s Lift: Hang + Power Snatch

    Skill: Rope Climb progression

    Conditioning WOD:

    • 22 Snatches (DB)
    • 9 Rope Climbs (modified)
    • 400m Run
    • 16 Snatches
    • 6 Rope Climbs
    • 400m Run
    • 10 Snatches
    • 3 Rope Climbs
    • 400m Run
  • Foundation WOD:

    June 12, 2017

    Warm up: Shoulder mobility

    Today’s Lift: Strict Press, Push Press, Push Jerk

    Skill: Wall Balls

    Conditioning WOD: 30-20-10

    • Push Press
    • Wall Balls
    • 200m Run after each round
  • Foundation WOD:

    June 9, 2017

    Warm up: 400m Run, Banded hip mobility

    Today’s Lift: Air sq., Back sq., Front sq., OHS

    Skill: Push ups

    Conditioning WOD: (3rds)

    • 400m Run
    • 24 Air sq.
    • 24 Push ups
    • 24 Lunges
  • Foundation WOD:

    June 8, 2017

    Warm up: 400m Row, :60 sec. Banded hamstring stretch, 10 Inch worms, 10 Good Mornings

    Today’s Lift: DL, SDLHP

    Skill: Pull up progressions

    Conditioning WOD: AMRAP (16min.)

    • 8 Jumping Pull ups
    • 8 DL
    • 8 Sit ups
    • 200m Run
  • Foundation WOD:

    June 7, 2017

    Warm up: Trainer’s choice

    Today’s Lift: Sq. Thrusters

    Skill: KBS

    Conditioning WOD:

    • 400m Run
    • 21 Sq. Thrusters
    • 21 KBS
    • 400m Run
    • 15 Sq. Thrusters
    • 15 KBS
    • 400m Run
    • 9 Sq. Thrusters
    • 9 KBS
  • Foundation WOD:

    June 6, 2017

    Warm up: Shoulder mobility

    Today’s Lift: Strict Press, Push Press, Push Jerk

    Skill:  Power Clean

    Conditioning WOD:

    • 10 Push Press
    • 20 Cal Row
    • 9 Push Press
    • 18 Cal Row
    • 8 Push Press
    • 16 Cal Row….etc…
  • Foundation WOD:

    June 5, 2017

    Warm up: 400m Row

    Today’s Lift: MB Clean, Hang + Power Clean

    Skill: Bar facing Burpees

    WOD: 21-15-9

    • Power Cleans
    • Burpees (bf)

     

  • Foundation WOD:

    June 2, 2017

    Warm up: 400m Run, Banded hip distraction

    Today’s Lift: Air Sq. Back Sq., Front Sq., OHS

    Skill: Wall Balls & Box Dips

    Conditioning WOD: 10-9-8-7-6-5-4-3-2-1 (Wall Balls) 1-2-3-4-5-6-7-8-9-10 (Box Dips)

  • Foundation WOD:

    June 1, 2017

    Warm up: Trainer’s choice

    Today’s Lift: Hang + Power Snatch

    Skill: Box Jumps

    Conditioning WOD: AMRAP (15)

    • 200m Run
    • 10 Snatches (DB)
    • 10 Burpees
    • 10 Box Jumps (step ups)
  • Foundation WOD:

    May 31, 2017

    Warm up: 400m Row, 10 Good Mornings, 10 Inch Worms, 50 SU’s

    Today’s Lift: DL, SDLHP

    Skill: DU’s Progression

    Conditioning WOD: (3rds)

    • 400m Run
    • 16 DL
    • 120 SU’s
  • Foundation WOD:

    May 30, 2017

    Warm up: Shoulder mobility

    Today’s Lift: “Strict Press, Push Press, Push Jerk”

    Skill: Goblet Sq.

    Conditioning WOD: (3rds) :45 sec work/:15 sec rest

    • Goblet Sq.
    • Push ups
    • Sit ups
    • Push Press (DB)
    • Cal on bike
  • Foundation WOD:

    May 26, 2017

    Warm up: 400m Row, 5 Burpees , 10 Push ups, 15 Air Sq.

    Today’s Lift: MB Clean, Hang + Power Clean

    Skill: Ball Slams

    Conditioning WOD: (5rds) AMRAP (3min.)

    • 3 Hang Cleans
    • 6 Ball Slams
    • 9 Air Sq.

    *One minute rest after each round

  • Foundation WOD:

    May 25, 2017

    Warm up:  100 SU’s, :60 sec. Banded hamstring stretch, 10 Inch worms

    Today’s Lift: “DL, SDLHP”

    Skill: Box Jumps/step ups

    Conditioning WOD: (3rds)

    • 500m Row
    • 21 DL
    • 21 Box Jump / step ups
  • Foundation WOD:

    May 24, 2017

    Warm up:  400m Run, Hip mobility

    Today’s Lift: Air Sq, Back Sq., Front Sq.

    Skill: Box Dips

    Conditioning WOD: (3rds)

    • 15 Box Dips
    • 15 Jumping Sq.
    • 15 Sit ups
    • 500m Row

     

     

  • Foundation WOD:

    May 23, 2017

    Warm up: Trainer’s choice

    Today’s Lift: Hang + Power Snatch

    Skill: T2B/K2E progression

    WOD: AMRAP (14)

    • 10 DB Snatches
    • 7 T2B/K2E
    • 200m Run
  • Foundation WOD:

    May 22, 2017

    Warm up: Trainer’s choice

    Today’s Lift: OHS

    Skill: DU’s progressions

    WOD: Ascending Ladder for 15 minutes

    • 1 OHS
    • 1 Sit up
    • 1 Burpee
    • 10 SU’s
    • 2 OHS
    • 2 Sit ups
    • 2 Burpees
    • 20 SU’s….etc…
  • Foundation WOD:

    May 19, 2017

    Warm up: 400m Run, Shoulder mobility

    Today’s Lift: Strict Press, Push Press, Push Jerk

    Skill: Renegade Row

    Conditioning WOD: 21-15-9

    • Push Press (DB)
    • Renegade Row
    • Cal Row
  • Foundation WOD:

    May 18, 2017

    Warm up: 100 singles, 3 rounds of 5 recline rows,10 pushups, 15 Air Squats

    Today’s Lift: MB Clean, Hang Clean, Power Clean

    Skill: Rope Climb Progression

    Conditioning WOD:

    For Time:

    400 m run

    27 MB cleans

    300 m run

    21 MB Cleans

    200 m run

    15 MB Cleans

    100 m run

    9 MB Cleans

     

  • Foundation WOD:

    May 17, 2017

    Warm up: Active warm up

    Today’s Lift: DL, SDLHP

    Skill: HSPU’s progression

    Conditioning WOD: (3rds) AMRAP for 4 minutes

    • 200m Run
    • 15 DL
    • Max HSPU’s from box

    *Rest 2minutes after each round

  • Foundation WOD:

    May 16, 2017

    Warm up: Active Warmup

    Today’s Lift: Overhead Squat

    Skill: KB Swings

    Conditioning WOD:

    3 Rounds

    1 Min OHS

    1 Min Pushups

    1 Min Jumping Jacks

    1 Min KB Swings

    1 Min Cal Row

    1 Min Rest

  • Foundation WOD:

    May 15, 2017

    Warm up: 400m Run, Shoulder hip mobility

    Today’s Lift: Sq. Thrusters

    Sill: Kipping Pull ups progression

    WOD:

    • 500m Run
    • 40 Sit ups
    • 30 Thrusters
    • 20 Burpees
    • 10 Jumping pull ups
    • 500m Row
  • Foundations WOD:

    May 11th, 2017

     

    Warm up: Active Warmup

     

    Today’s Lift: Deadlift, Sumo Deadlift High Pull

     

    Skill: TTB/KTE Progressions , Box Jump Progressions

     

    Conditioning WOD:

    10,9,8,7,6,5,4,3,2,1

    Deadlifts

    KT’90

    Box jumps or Step ups

     

     

     

     

  • Foundation WOD:

    May 12, 2017

    Warm up: 100 SU’s, 10 Inch Worms, 20 Air Sq., 20 Lunges

    Today’s Lift: MB Cleans, Hang + Power Clean

    Skill: Wall Ball  & Recline Rows

    Conditioning WOD: AMRAP  (15)

    • 200m Run
    • 10 Power Cleans
    • 10 Wall Balls
    • 10 Recline Rows
  • Foundation WOD:

    May 10, 2017

    Warm up: Hip mobility

    Today’s Lift: Air Sq., Front Sq., Back Sq.

    Skill: KBS

    Conditioning WOD: (3rds)

    • 15 KBS
    • 15 Goblet Sq.
    • 25 Cal Row
  • Foundation WOD:

    May 9, 2017

    Warm up: Shoulder mobility

    Today’s Lift: Hang Power Snatch

    Skill: Rope Climb progressions

    Conditioning WOD:

    • 50 Cal Bike
    • 400m run / Row
    • 30 DB Thrusters
    • 20 Recline Rows
    • 10 DB Snatches
  • Foundation WOD:

    May 8, 2017

    Warm up: 400m Row, Shoulder mobility

    Today’s Lift: Strict Press, Push Press, Push Jerk

    Skill: DU progression

    Conditioning WOD:

    • 400m Run / Row
    • 30 Sit ups
    • 300m Run / Row
    • 30 Push Press (DB)
    • 200m Run / Row
    • 20 Push ups
    • 100m Run / Row
    • 10 Burpees
  • Foundation WOD:

    May 5, 2017

    Warm up: Trainer’s choice

    Today’s Lift: “DL, SDLHP

    Skill: KBS

    Conditioning WOD: Row 1000m then (5rds)

    • 10 Ball Slams
    • 10 KBS
    • 10 SDLHP
  • Foundation WOD:

    May 4, 2017

    Warm up: Trainer’s choice

    Today’s Lift: Hang + Power Snatch

    Skill: Kipping Pull up progressions

    Conditioning WOD: Metocon

    • 10 One Arm Snatch (DB)
    • 1 Jumping Pull up
    • 9 One Arm Snatch
    • 2 Jumping Pull up
    • 8 One Arm Snatch
    • 3 Jumping Pull up…etc…
  • Foundation WOD:

    May 3, 2017

    Warm up:  400m Row, Banded hip distraction

    Today’s Lift: Air Sq. Back Sq., Front Sq.

    Skill: Box Jumps/step ups

    Conditioning WOD: (4rds)

    • 5 KB Front Sq.
    • 10 Box Jumps
    • 15 Sit ups
    • 200m Run
  • Foundation WOD:

    May 2, 2017

    Warm up: Active warm up

    Today’s Lift: MB Clean, Hang + Power Clean

    Skill: “Rope Climb progressions, DB Thrusters

    Conditioning WOD: For Time (15min.cap)

    • 40 MB Clean
    • 400m Run
    • 40 DB Thrusters
    • 40 Push ups
  • Foundation WOD:

    May 1, 2017

    Warm up: 400m Row, Shoulder hip mobility

    Today’s Lift: OHS

    Skill: G2OH w/plate

    Conditioning WOD: 30-20-10

    • OHS
    • G2OH w/plate
    • Burpee to plate
  • Foundation WOD:

    April 28, 2017

    Warm up: 400m Row, Shoulder mobility

    Today’s Lift: Strict Press, Push Press, Push Jerk

    Skill: Man Makers

    Conditioning WOD: (3sets)

    • 8-10 DB Strict Press (single arm) :45 sec. rest
    • 15 V-ups :45 sec. rest Then (5 sets of max reps)
    • One minute Man Makers (one minute rest)
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