30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

On-Ramp 1

December 01, 2014

Main – On-Ramp/Beginners Class

We welcome you to a community of people who have decided that easy will no longer suffice.

(No Measure)


200 Meter run

3 rds

10 Toe Touches

10 Push-Ups

10 Sit-Ups

10 Air Squats

Fundamental Work

Air Squat

1. Start with the feet about shoulder width apart and slightly toed out.

2. Keep your head up looking slightly above parallel.

3. Don’t look down at all; ground is in peripheral vision only.

4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.

5. Keep the midsection very tight.

6. Send your butt back and down.

7. Your knees track over the line of the foot.

8. Don’t let the knees roll inside the foot.

9. Keep as much pressure on the heels as possible.

10. Stay off the balls of the feet.

11. Delay the knees forward travel as much as possible.

12. Lift your arms up and out as you descend.

13. Keep your torso elongated.

14. Send hands as far away from your butt as possible.

15. In profile, the ear does not move forward during the squat, it travels straight down.

16. Don’t let the squat just sink, but pull yourself down with your hip flexors.

17. Don’t let the lumbar curve surrender as you settle in to the bottom.

18. Stop when the fold of the hip is below the knee – break parallel with the thigh.

19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance,

20. Return on the exact same path as you descended.

21. Use every bit of musculature you can; there is no part of the body uninvolved.

22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.

23. At the top of the stroke stand as tall as you possibly can.

Fundamental Work

Shoulder Press

1. The bar sits on the shoulders with the grip slightly wider than shoulder width.

2. The elbows are below and in front of the bar.

3. Stance is approximately shoulder width.

4. Head is tilted slightly back allowing bar to pass.

5. Press the bar to a position directly overhead.

6. Bar path is perfectly straight up and down. Bar should not move forward to avoid contact with chin and nose.

7. At the top of the press, arms should be fully extended head forward through the arms.

Fundamental Work


1. Natural stance with feet under hips.

2. Symmetrical grip whether parallel, hook, or alternate.

3. Hands placed where arms won’t interfere with legs while pulling from the ground.

4. Bar above juncture of little toe and foot.

5. Shoulders slightly forward of bar.

6. Inside of elbows facing one another.

7. Chest up and inflated.

8. Abs tight.

9. Arms locked and not pulling

10. Shoulders pinned back and down.

11. Lats and triceps contracted and pressing against one another.

12. Keep your weight on your heels.

13. Bar stays close to legs and essentially travels straight up and down.

14. Torso’s angle of inclination remains constant while bar is below the knee.

15. Head straight ahead.

16. Shoulders and hips rise at same rate when bar is below the knee.

17. Arms remain perpendicular to ground until lockout.

Metcon (Time)

3 rds

20 Squats

15 Sit-Ups

10 Push-ups

About the Author

Leave a Reply



Please enter the CAPTCHA text