The On Ramp will assess individual physical ability and will customize an initial strategy of strength and flexibility that will evolve into increasingly demanding workouts. The On Ramp Program is designed so that one can attend each of the required programs by training on a Monday/Wednesday or Tuesday/Thursday cycle. Saturday provides a third opportunity within a four week period, also one can enter the cycle at any point in the month and within 4 weeks will have had 3 training opportunities for each program. Training is not limited to eight sessions during this period.
CrossFit is a scalable training regimen. Whether one is a trained athlete striving for functional dominance or someone who has not been training and seeks functional competence as an initial goal the same physiological mechanisms are followed. All CrossFitters apply the same routines adjusting weight, distance, repetitions, and intensity to their current capabilities.
Physical competence never disappears instantly, and regaining it will not occur overnight. Knowing ones capacity, mastering the required “forms” and creating a challenging but achievable training pace are the cornerstones that permit new CrossFitters to develop the physical and mental toughness not just to achieve their initial goals, but to recognize that those goals were too modest.
The Basic movements and tools that support used in exercising these movements are organized in eight training categories that define CrossFit training
1. The Squat series: air squat, front squat, back squat, and overhead squat
Kettlebell Swing
Box Jump
2. Deadlift, sumo deadlift to high pull
wall ball
hollow rock
push up
3. The Cleans: The Medicine Ball Clean, Squat Clean, Power Clean
Burpee
Slam Ball
Ring Row
4. The Presses: Shoulder Press, Push Press and Push Jerk
Lunge
Jump Rope
Dip
5. The Snatches: Snatch, Power Snatch, Snatch Balance
Plank
Thruster
Ski Erg
6. Odds and Ends
Back Extension
Jumping Pull Up
Plank
7. The crawls: frog, crab, bear, alligator
GHD
Pull Up
Turkish Get Up