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On-Ramp Programming

This document outlines a 4-week CrossFit training program with a warm up, skill work, new skills introduction, strength work and WOD (workout of the day) each session. Each week introduces new lifts and movements to be practiced at 5 reps for 5 sets, along with challenging metabolic conditioning WODs like AMRAPs, EMOMs and Tabatas using combinations of movements like squats, pullups, lunges and kettlebell work. The program progresses in difficulty over the 4 weeks by adding volume, changing lifts, and making the WODs more challenging with shorter rest periods or additional rounds/reps.

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Tamas Kalmar
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500 views

On-Ramp Programming

This document outlines a 4-week CrossFit training program with a warm up, skill work, new skills introduction, strength work and WOD (workout of the day) each session. Each week introduces new lifts and movements to be practiced at 5 reps for 5 sets, along with challenging metabolic conditioning WODs like AMRAPs, EMOMs and Tabatas using combinations of movements like squats, pullups, lunges and kettlebell work. The program progresses in difficulty over the 4 weeks by adding volume, changing lifts, and making the WODs more challenging with shorter rest periods or additional rounds/reps.

Uploaded by

Tamas Kalmar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Day Warm Up Skill Review New Skills Strength WOD

For time:
- Dynamic range of 1 min Single Unders
5x5
1. motion Air Squat 15-12-9
- Scapular Pull Ups with
Week 1 - „Classic CrossFit Ring Row Air Squats
5 seconds hold at top
Warm Up” Ring Rows
1 min Single Unders
- Dynamic range of 4 rounds for quality:
2. motion KB Deadlift 5x5 5 Box Jumps
Air Squat
Week 1 - „Classic CrossFit Box Jump KB Deadlifts 10 Sit Ups
Warm Up” 15 Air Squats
For quality:
- Dynamic range of AMRAP 4’:
3. motion 5x5 5 KB Deadlifts
KB Deadlift Press
Week 1 - Shoulder mobility Presses 10 Push Ups
circuit 2 min rest
Tabata Single Unders

- Dynamic range of For quality:


4. motion 5x5 5 rounds of:
Press Front Squat
Week 2 - „Classic CrossFit Front Squats 10 Goblet Squats
Warm Up” 15 Knee Raises

Tabata Overhead
- Dynamic range of
Kettlebell Hold (each
5. motion 5x5
Deadlift round different arm)
Week 2 - „Classic CrossFit Front Squat Deadlifts
2 min rest
Warm Up”
Tabata Plank

For quality:
- Dynamic range of
21-15-9
6. motion 5-4-3-4-5
Deadlift Pull Up progressions Box Dips
Week 2 - Shoulder mobility Pull Ups/Batwings
Hanging Knee Raises
circuit
Deadlifts

- Dynamic range of EMOM 10 mins:


7. motion 5x5 1 Deadlift
Deadlift Hang Power Clean
Week 3 - Shoulder mobility Presses 1 Hang Power Clean
circuit 1 Front Squat

- Dynamic range of 16 rounds for quality:


8. motion 5-4-3-4-5 20 seconds on / 10 off
Hang Power Clean Hang Squat Clean
Week 3 - „Classic CrossFit Warm Pull Ups/Batwings Hollow Rock
Up” Superman

- Dynamic range of 5 rounds for time:


9. motion 5x5 3 Burpees
Hang Squat Clean Back Squat
Week 3 - „Classic CrossFit Warm Back Squats 6 Pull Ups
Up” 12 Walking Lunges

- Dynamic range of AMRAP 10 mins:


10. motion 5-5 5 Front Squat
Press TGU
Week 4 - Shoulder mobility TGU 10 Deadlifts
circuit 15 Sit Ups

Repeat first workout


3 rounds for quality: For time:
- Dynamic range of
1-1 TGU 1 min Single Unders
11. motion
TGU Thruster Hold Goblet Squat’s 15-12-9
Week 4 - Shoulder mobility
bottom position for 20 Air Squats
circuit
seconds Ring Rows
1 min Single Unders

- Dynamic range of AMRAP 8 mins:


12. motion TGU Wall Ball 5x5 4 Wall Balls
Week 4 - Shoulder mobility Thruster Toes To Bar Thrusters 6 Box Dips
circuit 8 Toes To Bars

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