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P6 CrossFit – CrossFit Foundations View Public Whiteboard 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). […]

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Three On-Ramp (4 Rounds for reps) MOVEMENT TO REVIEW: Shoulder Press MOVEMENTS TO TEACH: Main Movements: Deadlift Sumo Deadlift High pull Medball Clean Supplementary Movements: Jump Rope Kettle Bell Swing (American and Russian) WORKOUT: 4 Rounds for Reps 30 seconds on, 30 Seconds off of: Med

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Two On-Ramp (Time) MOVEMENT TO REVIEW: Air Squat MOVEMENTS TO TEACH: Main Movements: Shoulder Press Push press Push Jerk Supplementary Movement: Box Jump Rowing WORKOUT: 4 Rounds for time of (4RFT): Row 250m 10 Push Press/Push Jerk 10 Box jump/Step-up Use PVC or light Barbell POST-WORKOUT:

P6 CrossFit – CrossFit Foundations View Public Whiteboard 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

P6 CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Banded 5s 2. Banded Hip Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Movement Prep/Activation and Increasing Heart Rate 6 minute

P6 CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Banded 5s 2. Movement Prep/Activation and Increasing Heart Rate 3 Rounds 1:30 easy Row (OR 1:30 jog) 5 Inchworm 5 Deep lunge, Elbow to floor stretch (R/L) 5 Bottom half burpee 3. Workout Prep 2 rounds 150m Row Fast (OR 150m Jog) 4 Burpees

P6 CrossFit – Kids CrossFit View Public Whiteboard Metcon (Time) 25-20-15-10-5 RFT Thrusters Sit Ups Run x10 Meters

P6 CrossFit – Kids CrossFit View Public Whiteboard Metcon (AMRAP – Reps) ? sets of ? Minute AMRAP 10 Big Rope Jumps 5 Burpees Agility Movement (create an area where they can do agility drills through a course. Can use a ladder, sticks or whatever just be creative. Rest 1 Minute between sets *Pick up

P6 CrossFit – Kids CrossFit View Public Whiteboard Metcon (Time) ? Set of ? Rounds 4 Renegade Rows 6 Devils Presses 8 Fingers to Toes to Fingers 1 Minute rest between sets

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm Up Games “TIC-TAC-TOE” (No Measure) Class Size Medium to larger class, 8+ Objective To get 3 in a row with your team’s object before the other team. Rules Set up squares on the floor to create a tic-tac-toe board Split the class into two teams- and