CrossFit Excel On Ramp Program
WELCOME and INTRODUCTION
The emphasis of the On-Ramp is on skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing group classes. We are going to be hammering technique both to ensure your safetyand success at the next level. We will introduce you to technique and mechanics first, then intensity. We will be showing you movements that begin with the relatively non technical and progressively more technical. Its important that you are here for each of the 12 sessions as these movements build on one another. There will be a workout at the end of each session which will get progressively more challenging as the course progresses. The difficulty of these workouts is ultimately in your handsthe degree that you push yourself will determine how much suffering goes on. The class is called On Ramp for a specific reasonwe want to ramp you up to the level of intensity and output that is inherent in our group classes. Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take Before pictures at the beginning of the On-Ramp class.
We would like to acknowledge Nicki Viloletti of Crossfit NorCal for creating and making the On Ramp program available to the CrossFit Community.
Day 1
Skill Review
New Skills DROM (dynamic range of motion) Squat Ring Row Push-up Dead Lift Shoulder Press and Push Press w/PVC Rower (SDHP) Thruster
Squat
Dead Lift
Dead Lift
Kipping Jumping Pull-ups Walking lunges
WOD (workout of the day) For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes) 3 times each (approx 3 min rest) 3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups 3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round 5 rounds for time: 7 wall ball 7 pushup 7 ring rows OR 5 rounds for time: 10 wall ball 5 pushup
Shoulder press with PVC
Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression
Shoulder Press press out of rack
Wall Ball Med Ball Cleans
Day 7
Skill Review Dead lift, start with PVC series Walking lunges
New Skills Kipping pull-up
10
8 Shoulder press out of the rack Kipping Burgener WU Push ups Rope Climb Burgener WU Lunge Turkish Get Up
Burgener WU Med Ball cleans Sit-ups Turkish Get Up Back Squat Back Squat Barbell Snatch w/PVC Russian lunge Back squat Kettlebell swings
WOD (workout of the day) For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m 10,9,8,7,6,5,4,3,2,1 Med Ball cleans/sit up 3 rounds for time: 400M Run 15 Push ups AMRAP (as many rounds as possible) in 10 minutes: Barbell snatch Russian lunge 25 ft 200M run 20-15-10 kb swings Turkish Get Up Repeat Day 1 WOD: 200M run 15-12-9 squat/pushup/ring row 200M run
11
12
Dead lift Kip/pull-up
Record your results after every work out! Go to www.beyondthewhiteboard.com Check our website for your results at www.crossfitexcel.com We post pictures of our white board (with your results) after every WOD. Consistency and intensity are key to getting results!
