Foundations and On-Ramp skills Schedule
Foundations
Day 1 Skills (click on links below)
Deadlift
Kip
Medicine ball clean
Day 2 Skills
Day 3 skills
Day 4 skills
Thruster
Sumo Deadlift High Pull
Day 5 skills
Day 6 skills
Day 7 skills
Day 8 skills
Review
On Ramp
Day 1
Day 2
Power Clean
Squat Clean 1
Squat Clean 2
Day 3
Push Jerk
Split Jerk
Day 4
Power Clean
Squat Clean 1
Squat Clean 2
Day 5
Day 6
Knees to Elbows & Toes to Bar
Day 7
Day 8
Test into CrossFit Day.
DT
5 rounds
12 deadlift
9 hang clean
6 jerks
