Back Squat (3-3-3-3-3)
Hang Power Clean (1-1-1-1-1)
12 DB Thrusters
12 Lunges w DB
Push Sled Backwards
12 Wallballs 20/14
12 Step Ups x DB
*If you breakup any of the movements, do 5 burpees and 20 Jump Rope and pickup where you left off.
PM WOD Isabel (Time)
For Time: 30 Snatches, 135# / 95#
PM WOD The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
Repeat for a total of 5 cycles
We Don’t Do On-Ramp Classes
I’ve owned CrossFit Addiction for 6 years. We were one of the first CrossFit gyms in the country. I originally ran an “Elements Class” way back in 2008-2009 which was a way to teach CrossFit movements to beginners who were starting the program. We don’t do it anymore because it didn’t work.
You don’t need to waste $100-$150 for an On-Ramp class at our gym or any other gym. You don’t need a 3 week “elements” class. You don’t need a beginner crossfit class. You need to be involved in a supportive community, enrolled in a progressive program with a trainer who explains complex movements.
Did you learn math in 3 weeks? Did you learn piano in 3 weeks? Have you learned anything diverse and complex in 3 weeks? No, of course not. It’s silly to believe you can learn football, soccer, piano, Spanish or CrossFit in a ridiculous on-ramp, beginner, elements class. We tried and it doesn’t work.
It doesn’t work because you can’t remember all 120 complex CrossFit movements by attending 10 classes. You can’t be expected to learn much of anything in 10 classes. Because that’s not the way humans learn. You cant overload a person by dumping information into their heads. If humans learned complex information in only 10 short classes and retained it for months, we’d all speak multiple foreign languages by ordering a few DVDs!
If you want to learn CrossFit, what works is regularly attending class and being reminded everyday of the proper technique of the movements. 10-15 minutes of instruction repeated for months or years is what it takes to develop the knowledge of the crossfit program.
Don’t be fooled by thinking you will become familiar with the movements in an On-Ramp class. It’ll be one big blur. You’ll find yourself asking people in class, “Now what was the thruster? I cant remember the clean. How do I kip?” And you’ll realize pretty quickly it was a waste of your time and money.