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
