P6 CrossFit – CrossFit Foundations
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