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:

    August 18, 2017

    Warm up: Foam rolling technique

    Today’s Lift: Thrusters

    Skill: GHD’s

    Conditioning WOD: 21-15-9

    • Thruster’s
    • Jumping Pull ups

    *Cash out: 50 Weighted Sit ups

  • Foundation WOD:

    August 17, 2017

    Warm up: 750m Row

    Today’s Lift: Hang & High Hang sq. Snatch

    Skill: Turkish get up

    WOD:

    • 200m Run/Row
    • 20 Box Jumps/step ups
    • 200m Run
    • 20 K2E
    • 200m Run
    • 20 Air Sq.
    • 200m Run
    • 20 Push ups
    • 200m Run
  • Foundation WOD:

    August 16, 2017

    Warm up: Trainer’s choice

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

    Skill: DU’s Progression

    Conditioning WOD:

    • 100-80-60-40-20 SU’s
    • 25-20-15-10-5 Push Press
  • Foundation WOD:

    August 15, 2017

    Warm up: Dynamic warm up

    Today’s Lift: Sq. Cleans/Hang Sq. cleans

    Skill: Kipping Pull ups progression

    Conditioning WOD: (5rds)

    • 10 KBS
    • 10 Burpees
    • 10 Hang Power Cleans
    • 10 Ab-mat sit ups
    • 10 Box Jumps / step ups
  • Foundation WOD:

    August 11, 2017

    Warm up: Hip mobility

    today’s Lift: Power Clean & Jerk

    Skill: Sq. form/Air Sq.

    Conditioning WOD:

    • 6 C&J
    • 18 KB Front rack lunges
    • 200m Run/Row
    • 12 C&J
    • 12 KB front rack lunges
    • 200m Run/Row
    • 18 C&J
    • 6 KB front rack lunges
  • Foundation WOD:

    August 10, 2017

    Warm up: Trainer’s choice

    today’s Lift: Sq. Snatches/Hang Sq. Snatches/OHS

    Core: (3rds) 12 Hollow Rocks, :30 sec. Hollow Hold, :30 sec. Superman hold

    Conditioning WOD: (4rds)

    • 10 OHS
    • 400m Run/Row
    • 50 SU’s
  • Foundation WOD:

    August 9, 2017

    Warm up: 400m Run/Row, 20 Walking Lunges, 20 Push ups, 20 Windmills

    Today’s Lift: Front Sq.

    Skill: Ring Dips progression

    Conditioning WOD: AMRAP x 18

    • 10 Front Sq.
    • 15 Push ups
    • 10 Ring Dips
    • 15 Ab-mat sit ups
  • Foundation WOD:

    August 8, 2017

    Warm up: (2rds) 15 Inch worms, 15 Reverse lunges w/twist, 15 Ab-mat sit ups

    Today’s Lift: Push Jerk/Split Jerk

    Skill: DU’s progression

    Conditioning WOD: Cash in 20 Burpees

    • 3-6-9-12-15 Thrusters
    • 15-12-9-6-3 Cal Row
    • Cash Out: 20 Burpees

    *preformed at the same time 

  • Foundation WOD:

    August 7, 2017

    Warm up:  25 Cal Row

    Today’s Lift: DL/Roman DL/SDHL

    Skill: GHD’s / weighted sit ups

    Conditioning WOD: 21-15-9

    • DL
    • Ring Row
    • Box Jump overs/step overs
  • Foundation WOD:

    August 4, 2017

    Warm up: “Sally up”

    Today’s Lift: Power Cleans/Sq. Cleans

    Skill: Rope Climbs

    Conditioning WOD:  (20min.cap)

    • 3 Sq. Cleans
    • 3 Wall Balls
    • 6 Sq. Cleans
    • 6 Wall Balls…etc…
  • Foundation WOD:

    August 3, 2017

    Warm up: (3rds) 50 SU’s, 10 High kicks, 10 Butt kicks

    Today’s Lift: Push Jerk/Split Jerk

    Skill: HSPU’s progression

    Conditioning WOD:

    • 100 SU’s
    • 10 Goblet Sq.
    • 75 SU’s
    • 20 Goblet sq.
    • 50 SU’s
    • 30 Goblet sq.
    • 25 SU’s
    • 40 Goblet sq.
  • Foundation WOD:

    August 2, 2017

    Warm up: Hip mobility

    Today’s Lift: Thrusters/Front Sq.

    Core: (2rds) Side Plank, V-ups, ins&outs, reverse crunch

    Conditioning WOD:  (4rds)

    • 5 Burpees
    • 10 SDLHP
    • 15 KBS
    • 20 Cal Row
  • Foundation WOD:

    August 1, 2017

    Warm up: 600m Run/Row

    Today’s Lift: High Hang Snatch/Hang Snatch

    Skill: Kipping Pull ups progression

    Conditioning WOD: EMOM x 16

    • Odd: 12 KB Snatches (6 each arm)
    • Even:  12 Box Jump/step ups
  • Foundation WOD:

    July 31, 2017

    Warm up: (3rds) 200m Row, 10 Jumping sq., 10 Mnt. climbers, 10 Coffin sit ups

    Today’s Lift: Push Press/Strict Press

    Skill: DU’s

    Conditioning WOD: AMRAP for 15

    • 20 Push Press
    • 10 Burpees
    • 200m Run/Row
  • Foundation WOD

    July 27,2017
    Warm up: 500m Row
    Today’s Lift: Push Press/Push Jerk
    Skill: Kipping Pull ups progression

    Conditioning WOD:
    25 KBS
    25 Wall Balls
    25 Push Presses
    25 Goblet SQ.
    *every time you break run 100m

  • Foundation WOD:

    July 26, 2017
    Warm up: 20 SU’s, 10 Pass Thru’s, 10 Air Sq.
    Today’s Lift: Thruster’s
    Core Work: Mountain Climbers, Windshield wipers w/pvc, Single Leg V-ups, Static Plank

    Conditioning WOD: 30-20-10
    *Thrusters
    *KB/DB Snatches
    *Lunges w/plate over head

  • Foundation WOD:

    July 24, 2017

    Warm up: Trainers choice

    Today’s Lift: OHS

    Skill: DU’s progression

    Conditioning WOD: AMRAP (15)

    • 10 OHS
    • 50 SU’s
    • 10 Burpees
    • 50 SU’s
    • 15 Ab-Mat sit ups
    • 50 SU’s
    • 15 Jumping Pull ups
  • Foundation WOD:

    July 21, 2017

    Warm up: (each 25ft) High Knees/Power Skip/Walk on heels/Walk on toes, Crossover side step

    Today’s Lift: Sq. Snatches/Hang Sq. Snatches

    Skill: GHD’s

    Conditioning WOD: (8rds)

    • 50 SU’s
    • 100m Run
  • Foundation WOD:

    July 20, 2017

    Warm up: 500m Row

    Today’s Lift: “DL/RDL/SDLHP

    Skill:  Wall Walks

    Conditioning WOD: (4rds)

    • 8 KBS
    • 8 Single leg DL w/kb
    • 8 KB Push Press
    • 8 Goblet Sq.
  • Foundation WOD:

    July 19, 2017

    Warm up: The medicine ball game

    Today’s Lift: Thrusters

    Skill: Core work

    Conditioning WOD: 15-12-9-12-15

    • Thrusters
    • Box Jump overs /step ups
    • Jumping Pull ups
  • Foundation WOD:

    July 18, 2017

    Warm up: Shoulder / hip mobility

    Today’s Lift: Power Snatch / OHS

    Skill: Kipping progression

    Conditioning WOD: AMRAP for 15 minutes

    • 150m Row
    • 20 MB Slams
    • 15 K2C/Kto90
    • 10 OHS
  • Foundation WOD:

    July 17, 2017

    Warm up: 400m Run

    Today’s Lift: Power Clean / Sq. Clean / Hang Clean

    Skill: DU’s progressions

    Conditioning WOD:

    • 10 Burpees 1 Hang Power Clean
    • 9 Burpees  2 Hang power Clean
    • 8 Burpees  3 Hang Power Clean…etc..1-10
  • Foundation WOD:

    July 14, 2017

    Warm up:  Trainer’s choice

    Today’s Lift: DL/Roman DL

    Skill: Rope Climbs

    Conditioning WOD: (7rds)

    • 7 Push Jerks
    • 7 DL
    • 7 K2E/K2C/Kto90
    • 7 Ring Row

     

  • Foundation WOD:

    July 13, 2017

    Warm up:  Hip & T-spine mobility

    Today’s Lift: Power Snatch, Sq. Snatch, Hang Snatch

    Conditioning WOD: Climbing ladder (15min.)

    • 1 Power Snatch
    • 1 Box Jump/step up
    • 2 Power Snatch
    • 2 Box Jump/step up…etc..
  • Foundation WOD:

    July 12, 2017

    Warm up: 400m Run

    Today’s Lift: C&J

    Skill: Wall Walks

    Conditioning WOD:  Running Clock 0:00-4:00

    • 10 C&J
    • 10 Ring Rows
    • 10 Wall Balls 4:00-8:00
    • 10 Push ups
    • 10 Sit ups
    • 10 Air Sq. 8:00-12:00
    • 10 C&J
    • 10 Ring Rows
    • 10 Wall Balls 12:00-16:00
    • 10 Push ups
    • 10 Sit ups
    • 10 Air Sq.
  • Foundation WOD:

    July 11, 2017

    Warm up: (3rds) 10 Good mornings, 10 Pass thru’s,  10 Air Sq.

    Today’s Lift: OHS

    Skill: Core work,  (2rds) 10 V-ups, 15 Leg raises, 20 Bicycles

    Conditioning WOD: 21-15-12-6

    • OHs
    • KBS

     

     

  • Foundation WOD:

    July 10, 2017

    Warm up: 500m Row, then (2rds) 10 Push ups, 10 Air sQ.

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

    Skill: Kipping/T2B/K2E progression

    Conditioning WOD: EMOM x 15

    • 5 Burpees
    • 5 Push Press
  • Foundation WOD:

    July 7, 2017

    Warm up: Shoulder mobility

    Today’s Lift: Power Snatch/Sq. Snatch/Hang Snatch

    Skill: Review movements in metcon

    Conditioning WOD:

    • 20 Power Cleans
    • 20 Snatches (kb)
    • 20 Push ups
    • 20 Wall Balls
    • 20 Box Jumps/step ups
  • Foundation WOD:

    July 6, 2017

    Warm up: 400m Run

    Today’s Lift: Power Cleans/Sq. Cleans/Hang Cleans

    Skill: SU’s (3×25 unbroken)

    Conditioning WOD: AMRAP (20)

    • 200m Run
    • 10 SDLHP
    • 10 Cleans w/mb
    • 5 Rope Climbs (modified)
    • 5 Hollow Rocks
  • Foundation WOD:

    July 5, 2017

    Warm up: Hip mobility

    Today’s Lift: Air Sq., Back Sq.

    Skill: Rope Climb progression

    Conditioning WOD: 21-15-12-9

    • Goblet Sq.
    • Ab-mat sit ups

    *20 SU’s after each round

  • Foundation WOD:

    July 3, 2017

    Warm up: 500m Row, 10 Push ups, 10 Mt. Climbers

    Today’s Lift: Front Sq./Goblet sq.

    Skill: T2B/K2E

    Conditioning WOD: (7rds)

    • 7 Jumping Pull ups
    • 7 KBS
    • 7 HRPU’s
  • Foundation WOD:

    June 30, 2017

    Warm up: Hip mobility

    Today’s Lift: OHS

    Skill:  Review Sq. Thruster’s, DU progression

    Conditioning WOD:

    21-15-9 Cal on Bike

    9-15-21 Sq. Thrusters

    Cash out: 300 SU’s

  • Foundation WOD:

    June 29, 2017

    Warm up: Banded Shoulder mobility

    Today’s Lift: Power Snatch, Sq. Snatch

    Skill: Core work

    Conditioning WOD: (3rds)

    • 75 SU’s
    • 30 Walking Lunges
    • 15 K2E
    • 6 Rope Climbs
    • 200m Row
  • Foundation WOD:

    June 28, 2017

    Warm up: Trainers choice

    Today’s Lift: Sq. Thrusters

    Skill : Manmakers

    Conditioning WOD: 21-15-9-15-21

    • Goblet Sq.
    • STOH
    • MB Clean
  • Foundation WOD:

    June 27, 2017

    Warm up: (2×50) SU’s, 10 Burpees, 10 Bycycles

    Today’s Lift: DL/SDLHP

    Skill: Kipping

    Conditioning WOD: (5rds) (30mi.cap)

    • 15 DL
    • 15 Ab-mat sit ups
    • 15 SDLHP w/kb
    • 15 Push Press
    • 15 Lateral Burpees
  • Foundation WOD:

    June 26, 2017

    Warm up: 400m Run, (2×10) Inch Worms, 10 Lunges, 10 Good Mornings (pvc)

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

    Skill: Rope Climbs

    Conditioning WOD: 21-15-12-9-6-3

    • HRPU’s
    • Push Press
    • Box Jumps/step ups
    • 200m Run after each round
  • 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
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