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Monday On Ramp 101016 (D1W2)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

250m Row @ 50% Effort

2 Rounds

5 Squats

5 Toe Touches

:20s Plank

Strength

Squat Basics

1. Barbell Introduction, work to 3 sets of 8-15 reps, focusing solely on the upright torso, and pushing through the stomach.

Press Basics (5×6-8)

1. Single Arm DB Press, 5 sets of 6-8 reps. Focus on tight hollow abs, and tight glutes.

Accessory Work

Push Up Review (3/5×3-10 reps)

1. Add weight if proficient with positions and strength.

2. If struggling with positions, switch to ring push ups to allow feedback from hollow position.

Lunges (3/5×8-16 )

1. Start with no weight, but focus on the torso position being upright.

2. Add weight, i.e. goblet position, weight vest, or vertical dumbbell for torso feedback.

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