Reebok CrossFit Gurgaon "ON-RAMP"

Hello Newbie.

Welcome in Reebok CrossFit Gurgaon

Get ready for “Sport of Fitness”

We are introducing ON-RAMP program for you, since you are new to CrossFit workout we will spend extra time to educate and fix your basic foundation movements.

“The emphasis of the On-Ramp is on skill development and exposure to our basic movements (9 foundation movements, understanding CrossFit language and more). It is designed to prepare you to enter our ongoing group classes. We are going to be hammering technique—both to ensure your safety—and success at the next level.”

On-Ramp class will be held in group and in the end of third day we will issue you certificate.

Remember it is not a workout class but still one hour of non stop work on fixing your movement and technique you will feel like worked out.

We will be showing you movements that begin with the relatively non technical and progressively more technical.

It’s important that you are here for each of the 3 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.

We will also tell you how to scale WODs.

Stay connected with your Coaches and learn as much as you can. 

 

Coach Piyush teaching med ball clean during On-Ramp session

                                                          

ON the RAMP                   

DAY	DAY 1	DAY 2	DAY 3
SKILLS	AIR SQUATS SHOULDER PRESS DEADLIFT	FRONT SQUATS PUSH PRESS SUMO DL HIGHPULL	OVER HEAD SQUATS PUSH JERK MED BALL CLEAN

AIR SQUAT

The Air Squat is Foundational to the Front Squat and Overhead Squat

1. Teaching the Movement

Setup:

• Stance = shoulder width

• Full extension at hips and knees

Execution :

• Weight on heels

• Lumbar curve maintained

• Chest up

• Butt travels back and down

• Bottom of squat is below parallel (hip crease is

   below the top of the kneecap)

• Knees track parallel to feet

• Return to full extension at the hips and knees to

complete the move

• Head position is neutral

2. Seeing the Movement

Primary Points of Performance :

• Lumbar curve maintained

• Weight in heels

• Depth below parallel

• Knees track over feet

SHOULDER PRESS

The key elements of the Shoulder Press, and all the overhead lifts, are the setup position, the overhead position, tight belly, and the bar path. These are foundational to all the overhead lifts.

1. Teaching the Movement

Setup (This setup is exactly the same for all three overhead lifts ):

• Stance = hip width

• Hands just outside the shoulders

• Bar in front, resting on the “rack” or “shelf” created by the shoulders

• Elbows down and in front of bar; elbows are lower than in the front squat

• Tight midsection

• Closed grip, with thumbs around the bar Execution:

• The cue for the action is “Press”

• Drive through heels; keep the whole body rigid; tight belly

• Bar travels straight up to locked out, with active shoulders, directly overhead

• Head accommodates bar (bar path is a straight line)

2. Seeing the Movement

Primary Points of Performance:

• Good setup

• Constant tightness in the midsection, ribs locked down

• Overhead and active shoulder at the top of the press; overhead means that the bar is over or just behind the       arch of the foot, with the shoulder angle fully open

• Bar travels straight up

DEADLIFT

1. Teaching the Movement

Setup:

• Stance = between hip width and shoulder width

• Weight in heels

• Back arched/lumbar curve locked in

• Shoulders slightly in front of the bar

• Bar in contact with the shins

• Arms locked straight

• Symmetrical grip outside the knees, just wide enough to not interfere with knees

Execution:

• Drive through the heels

• Extend legs while hips and shoulders rise at the same rate

• Once the bar passes the knees, the hip opens all the way up

• Bar maintains contact with the legs the entire time

• Head neutral

• On return to the floor, push hips back and shoulders forward slightly; delay the knee bend

• Once bar descends below the knees and the torso angle is set, return the bar down to the setup position

2. Seeing the Movement

Primary Points of Performance:

• Lumbar curve maintained

• Weight on heels

• Shoulders slightly in front of bar on setup

• Hips and shoulders rise at same rate

• Bar stays in contact with legs throughout the movement

• At the top the hip is completely open and knees are straight

FRONT SQUAT

The Setup, Execution, Points of Performance, and Corrections carry over exactly from the Air Squat. We now add to those a load in the FRONT RACK POSITION.

1. Teaching the Movement

  Setup:

• Stance = shoulder Width

• Full extension at hips and knees

• Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders,    loose fingertip grip.

• Elbows high, upper arm parallel to the ground.

Execution:

• Weight on heels

• Lumbar curve maintained

• Chest up

• Elbows high; arms stay parallel to the ground throughout the whole movement

• Butt travels back and down

• Bottom of squat is below parallel (hip crease is below the top of the kneecap)

• Knees track parallel to feet

• Return to full extension at the hips and knees to complete the move

• Head position is neutral

2. Seeing the Movement

Primary Points of Performance:

• Bar racked properly: elbows high, hands just outside shoulders, bar rests on shoulders with a loose fingertip    grip

• Elbows high throughout the movement

PUSH PRESS

The Push Press builds on the same setup and overhead position as the Shoulder Press. We add velocity with the dip and drive of the hip. The focus here is on a dip and drive that is explosive and straight down and up.

1. Teaching the Movement

Setup:

• Stance = hip width

• Hands just outside the shoulders

• Bar in front, resting on the “rack” or “shelf” created by the shoulders

• Elbows down and in front of bar; elbows are lower than in the front squat

• Tight midsection

• Closed grip, with thumbs around the bar

Execution:

• The cue for the action is “Dip, drive, press”

• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the butt goes back, and the chest stays upright

• Drive: extend the hip rapidly and fully

• Press: press the bar to overhead, with locked arms

PROGRESSION (WITH STICK):

1. Dip (check chest and hip)

2. Dip-drive slow

3. Dip-drive fast

4. Dip-drive-press (full Push Press)

2. Seeing the Movement

Primary Points of Performance:

• Torso drops straight down on the dip. There is no forward inclination of the chest and no muting of the hip.

• Aggressive turn around from the dip to the drive.

SUMO DEADLIFT HIGH PULL

The Sumo Deadlift High Pull (SDHP) builds on the Deadlift, widening the stance,

bringing the grip inside the knees, adding a shrug, an upward pull with the arms, but,

most importantly velocity. The move requires an aggressive extension of the hips and

legs before the arms pull.

1. Teaching the Movement

Setup:

• Stance = wider than shoulder width, but not so wide that the knees roll inside the feet

• Weight in heels

• Back arched/lumbar curve locked in

• Shoulders slightly in front of the bar

• Bar in contact with the shins

• Arms locked straight

• Symmetrical grip inside the knees

Execution:

• Accelerate through the heels from the ground to full extension of the hips and legs

• Shrug, with straight arms

• Arms follow through by pulling bar to the chin with elbows high and outside

• Return the bar down fluidly in the reverse sequence: arms, then traps, then hips, then knees, back to the

setup position

PROGRESSION:

1. Sumo deadlift

2. Sumo deadlift shrug, slow

3. Sumo deadlift shrug, fast

4. Full Sumo Deadlift High Pull

2. Seeing the Movement

Primary Points of Performance :

• Hips open before shrug and arm bend

• Bar is pulled up to just below the chin

• Fast and aggressive

• Elbows travel and finish high and outside; elbows are higher than the hands at all times during the movement

OVERHEAD SQUAT

The Setup, Execution, Points of Performance, and Corrections carry over exactly from the Air Squat. We now add to those a load in the OVERHEAD POSITION

1. Teaching the Movement

Setup:

• Stance = shoulder width

• Full extension at hips and knees

• Bar held overhead, in the frontal plane, with a wide grip

• Active shoulders

• Elbows locked

Execution:

• Weight on heels

• Lumbar curve maintained

• Chest up

• Maintain constant upward pressure on the bar, and active shoulders, to support the load

• Bar remains in the frontal plane or slightly behind

• Butt travels back and down

• Bottom of squat is below parallel (hip crease is below the top of the kneecap)

• Knees track parallel to feet

• Return to full extension at the hips and knees to complete the move

• Head position is neutral

• Return to full extension at the top of movement.

2. Seeing the Movement

Primary Points of Performance :

• Active shoulders throughout movement

• Bar stays overhead, in the frontal plane

PUSH JERK

The Push Jerk builds from a good setup, a good overhead position, and a solid dip/drive. Now, we focus on coordinating this movement so that the hip comes to full extension before the catch, and the catch occurs with the bar locked out overhead.

1. Teaching the Movement

Setup:

• Stance = hip width

• Hands just outside the shoulders

• Bar in front, resting on the “rack” or “shelf” created by the shoulders

• Elbows down and in front of bar; elbows are lower than in the front squat

• Tight midsection

• Closed grip, with thumbs around the bar

Execution:

• The cue for the action is “Dip, drive, press and dip”

• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the butt goes back, and

the chest stays upright

• Drive: extend the hip rapidly and fully

• Press and dip: retreat the hip downward and drive the body under the bar, while rapidly pressing the bar overhead

• “Catch” the bar with arms locked out overhead

• Stand to full extension with bar overhead.

PROGRESSION (WITHOUT STICK/BAR):

1. Jump and land with hands at sides. Stick the landing.

2. Jump and land with hands at shoulders throughout the move. Stick the landing.

3. Jump with hands at shoulders and extend them overhead at the same time as the land.

4. With stick in hands, full Push Jerk.

2. Seeing the Movement

Primary Points of Performance:

• Full extension of the hip before reversing hip direction from upward to downward

• Landing is in a partial squat with the bar locked out directly overhead

• Fast and aggressive

MEDICINE BALL CLEAN

The medicine ball clean builds on the set up and movement pattern of the Sumo Deadlift High Pull adding a pull under the object.

1. Teaching the Movement

Setup:

• Stance = shoulder width or slightly wider

• Weight in heels

• Back arched/lumbar curve locked in

• Shoulders over the ball

• Ball on the floor between the legs with clearance for the arms

• Arms straight, palms on outside of the ball; fingertips pointing down

Execution:

• Accelerate through the heels from the ground to full extension of the hips and legs

• Shrug, with straight arms

• Hip retreats; land in a full front squat, with the elbows beneath the ball

• Stand to full extension with ball in the rack position to complete the movement

• Return to setup

PROGRESSION:

1. Deadlift (focus on good setup)

2. Deadlift Shrug (focus on fast extension and shrug with no arm bend)

3. Front Squat (focus on depth of the catch)

4. Shrug and Drop Under (focus on shrug and beating the ball down, catching low and tight)

5. Full Medicine Ball Clean

2. Seeing the Movement

Primary Points of Performance:

• Hips reach full extension

• Hip is extended and shrug is initiated before arms pull

• The ball is caught in a low (below parallel) and tight (not collapsed) front squat position

• Fast and aggressive throughout

• Athlete stands all the way up with the ball in the rack position to finish

Rajeev fixing air squat

- Piyush Pandey