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 runs Monday, Tuesday and Thursday at 7:30 AM and 4:30 PM on a 3 week cycle.  Below is our programming for the 9 classes as of June 2015.

DAY 1
Skill/Strength:
– Front Squat
– Back Squat

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

DAY 2
Skill/Strength:
Deadlift

WOD:
AMRAP 15:
5 Double Kettlebell Suitcase Deadlifts (32kg/24kg)
13 Burpees
9 Box Jumps (No rebound, step down from each rep)

DAY 3
Skill/Strength:
– Press
– Push Press

WOD:
400m Run
60 Wall Ball Shots (20#/14#)
400m Run

DAY 4
Skill/Strength:
Hang Clean

WOD:
6 Rounds
9 Medicine Ball Cleans (20#/14#)
45 Double-unders

DAY 5
Skill/Strength:
Push Jerk

WOD:
AMRAP 10:
7 Ring Rows
14 Dumbbell Push Presses/Jerks (45#/35#)
21 AbMat Sit-ups

DAY 6
Skill/Strength:
Rope Ascents

3 Rounds:
AMRAP 3:
Rope Ascents (no jumping starts)
3:00 Rest

WOD:
4 Rounds:
15 Double Dumbbell Front Squats (45#/35#)
10 Burpees

DAY 7
Skill/Strength:
Handstands

WOD:
Baseline
500m Row
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

DAY 8
Skill/Strength:
– Overhead Squat
– Hang Snatch

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

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!