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Day Four On-Ramp

P6 CrossFit – CrossFit Foundations

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Day Four On-Ramp (No Measure)

MOVEMENTS TO REVIEW:

Deadlift

OHS

Push Jerk

MOVEMENTS TO TEACH:

Main Movement:

Snatch with a PVC

Supplementary Movements:

Thruster

Pull-up and its scalings

Explain what they are about to do and what Fran is (If you’ve ever done CrossFit you know Fran).

Ensure athletes are assigned appropriate scales.

Current world record time is (2:35 by Camille Leblanc-Bazinet for women and 1:53 by Henry Sailes for men) and they should be aiming for under 10 min.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

On-Ramp Day 1 (AMRAP – Reps)

Main Movements:

Air Squat

Front Squat

Overhead Squat

Put each member through squat therapy and annotate the nearest distance they can achieve.

Check for butt wink (If so have them try a goblet squat to see if that fixes it)

Supplementary Movements:

Wall Ball

Sit-up

Burpee

WORKOUT:

As many reps as possible in 8 min of (AMRAP 8):

10 Wall balls

8 Situps

6 Burpees

Run 100 meters

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