Basic Training Programming

Our Basic Training class is an opportunity for new CrossFitters to work on building a solid foundation of movement, or for veteran CrossFitters to brush up on their technique.  It will run Monday, Tuesday and Thursday at 4:30 PM on a 3 week cycle.  Below is our programming for the 9 classes as of April 2014.

DAY 1
Skill/Strength: High Bar Back Squat

WOD: “Half Cindy”
AMRAP 10:
5 Pull-ups
10 Push-ups
15 Air Squats

DAY 2
Skill/Strength: Press and Push Press

WOD:
3 Rounds:
45 Double-unders (or 90 single-unders, scale up or down as needed)
20 Sit-ups
15 Kettlebell Swings (24kg/16kg)

DAY 3
Skill/Strength: Deadlift

WOD:
AMRAP 10:
5 Kettlebell Deadlifts (32kg/24kg)
13 Burpees
9 Box Jumps (No rebound, step down from each rep)

DAY 4
Skill/Strength: Push Jerk

WOD:
AMRAP 8:
12 Box Jumps (No rebound, step down from each rep)
10 Ring Rows
8 Dumbbell Push Press/Push Jerks (25%-30% bodyweight per hand)

DAY 5
Skill/Strength: Front Squat

WOD:
4 Rounds:
15 Goblet Squats (24kg/16kg)
10 Burpees

DAY 6
Skill/Strength: Hang Power Snatch

WOD: “Mini Claudia”
3 Rounds:
20 Kettlebell Swings (24kg/16kg)
400m Run (or 500m Row)

DAY 7
Skill/Strength: Hang Power Clean

WOD: “Two-thirds Karen”
100 Wall Ball Shots (20#/14#)

DAY 8
Skill/Strength: Overhead Squat

WOD: “Baseline”
500m Row (or 400m Run)
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

DAY 9
Skill/Strength: Thruster

WOD: ”Fran”
21-15-9
Thrusters (95#/65#)
Pull-ups

This program makes it easier than ever to learn the basics and start your journey. Are you interested in getting started? Send us an email with this contact form and get in touch today!