Foundations Breakdown

Breakdown of What Will Be Covered in Each Foundations Class

Each Foundations class runs as a regular CrossFit class with a WOD (Workout Of the Day) however they are just scaled down and provide more teaching and instruction so that when you transition into our regular classes it’ll be smooth, safe and in fact you will get so much more out of our regular classes and enjoy them even more once you’ve completed Foundations.

Foundations 1
Announcements:

1. Please remember to book online for each foundations class as well as regular classes once you complete the foundations program. If you can’t make it please cancel so someone else can have your spot. There a 3 strike policy where you will receive 1 strike if you don’t cancel your spot or just show up without booking a spot. Once you have 3 strikes, you will be charged $25.

2. We have 1 parking spot in the front closest to the window and 5 in the back. Please only park in the designated spots that have “The Maker’s Body CrossFit” parking signs. There is also street parking available.

3. We encourage you to arrive 10-15 minutes early to each class to meet and get to know our awesome community as well as to perform a pre-warm-up. Your body will thank you :)

4. Store bags, jackets, shoes, etc. in the cubbies in the office so we can keep the gym clean and tidy while training.

5. Do not drop empty barbells or barbells with only the small metal plates on them. Barbells can only be dropped when black bumper plates are on with at least two 10s per side or more. This also goes for the kettlebells as well, please don’t drop them.

6. Please put away any piece of equipment you use as we have a 10 burpee penalty for each item left out 😉

7. There is a 2 burpee penalty for each minute you are late.

Exercises to Teach in Detail:

1. Air Squats (http://youtu.be/JKtOS-xIbhg)
2. Front Squats (http://youtu.be/z-R-_123Zz8)
3. Knees to Elbows (http://youtu.be/i9Vo3ekiiuw) or scaled versions: V-snaps (http://youtu.be/LNsUxl_MpEI) or Leg Raises (http://youtu.be/JB2oyawG9KI)
4. Burpees (http://youtu.be/TX60BcsO_wE)    

WOD:

Warm-up

Band Super Rack Stretch (each side) (http://youtu.be/wRNMFIO0o2g)

Strength

Front Squats
Work up to a 5 RM (repetition max)
Rest as needed between work sets

Conditioning

For time:
400m Run (or 400m Row)
15 Air Squats

15 Knees to Elbow (L2: V-snaps, L1: Leg Raises)
15 Burpees
200m Run (or 200m Row)
12 Air Squats
12 Knees to Elbow
12 Burpees
100m Run (or 100m Row)
9 Air Squats
9 Knees to Elbow
9 Burpees

*Please stay off the grass while running as dog poop in the gym carries a 100 burpee penalty 😉

Cool down:

Foam Roll: Hip Flexors and Quads (front and sides) (http://youtu.be/mgnyfZiM49o)


Foundations 2
Definition of CrossFit:

CrossFit is defined as Constantly Varied (always changing), Functional Movements (things you do in everyday life), performed at High Intensity (the key ingredient in fitness. Is relative to each individual’s physical and psychological tolerance)

Exercises to Teach in Detail:

1. Shoulder Press (http://youtu.be/03qM1CEvybc)
2. Push Press (http://youtu.be/1wXjOGmjb6Y)
3. Plank
4. Air Squats
(http://youtu.be/JKtOS-xIbhg)

WOD:
Warm-up

10 Shoulder Pass-through (http://youtu.be/f55bwy6Dq5g)

Strength

Shoulder Press
Work up to a 5 RM (repetition max)
Rest as needed between work sets

Conditioning

6 Min EMOM (Every Minute on the Minute)

Station #1
5 Shoulder Press (Rx: 65/95, L2: 55/115, L1: 45/65)
15 Air Squats

Rest 2 min after the 6th round then:

Station #2
5 Push Press (Rx: 75/115, L2: 65/105, L1: 45/75)
20 sec Plank

Cool down:

Roasted Chicken Stretch (http://youtu.be/D9oJ48BYelU)


Foundations 3
How to Keep Safe While Training:

1. Mechanics/Technique: learn the movement and get it done with perfect form
2. Consistency: repeat the movement over and over with perfect form
3. Intensity: add speed and weight to the movement while maintaining perfect form. Intensity is relative to each individual’s physical and psychological tolerance.  

Exercises to Teach in Detail:

1. Deadlifts (http://youtu.be/lh4rvSvmaFQ)
2. Push-ups (http://youtu.be/oo0O4L5CUgk)

3. Toes to Bar (http://youtu.be/tGzQqiS9OYI) or scaled versions: V-snaps (http://youtu.be/LNsUxl_MpEI) or Leg Raises (http://youtu.be/JB2oyawG9KI)
4. Knees to Elbows (http://youtu.be/i9Vo3ekiiuw)

WOD:
Warm-up

10 Pike Walkouts (http://youtu.be/nO9GinJbxL4)

Strength

Deadlifts
Work up to a 3 RM (repetition max)
Rest as needed between work sets

Conditioning

Teams of 2 or 3
For time: (10 min time cap)
100 Deadlifts (Rx: 125/185)
50 Knees to Elbow (L2: V-snaps, L1: Leg Raises)
100 Push-ups
50 Toes to Bar (L2: V-snaps, L1: Leg Raises)

Only one person working at a time. Each exercise must be completed before moving to the next in order. If there is an odd number, have one person go by them self and perform half the reps or join a team to make 3 and add 50 reps to DL and Push-ups and 25 reps to KTE and TTB.

Cool down:

Pigeon Pose


Foundations 4

Exercises to Teach in Detail:

1. Clean and Jerk
Part 1: http://youtu.be/mEyoH5FV03s
Part 2: http://youtu.be/_AaSNARQPfE
Part 3: http://youtu.be/WHuiw4GvB0g

2. Wall Balls (http://youtu.be/uKBy9XPBMME)
3. Plank (
http://youtu.be/pSHjTRCQxIw)

WOD:

Conditioning

Grace
For time: (10 min time cap)
30 Clean and Jerks (Rx: 95/135, L2: 75/115, L1: 55/95)

Finisher

3 rounds
60 sec Plank
Rest 60 sec between each round

Cool down:

Couch Stretch plus 10 Mob (each side) (http://youtu.be/8rSgh0km93g)


Foundations 5
Tracking Your WODs

To know how you are improving and progressing with your fitness, we highly recommend tracking your strength lifts and conditioning workouts. You are more than welcome to use our WOD books if you like however either way please track what you do in foundations and when you join the regular classes. They are only $20 plus tax.

Exercises to Teach in Detail:

1. Snatch
Part 1: http://youtu.be/L6SjuAOjMEk
Part 2: http://youtu.be/t4DlbzKziJM
Part 3: http://youtu.be/gOEVmzKUhQ0

2. Rope Climbs (http://youtu.be/eFVOKGCZHp8)

WOD:

Conditioning

10 min AMRAP
10 Snatch (Rx: 65/95, L2: 55/75, L1: 45/65)
3 Rope Climbs (10 Pull-ups or 10 TRX Rows (http://youtu.be/lBxgQ2FEiH8))
200m Run (or 200m Row)

*Please stay off the grass while running as dog poop in the gym carries a 100 burpee penalty 😉

Cool down:

Goalie Stretch (each side) (don’t allow the low back to flex as you sit back) (http://youtu.be/eJb5dObKVk8)


Foundations 6
Exercises to Teach in Detail:

1. Side Plank
2. Clean (http://youtu.be/7J8MnL7syDY)
3. Snatch (http://
youtu.be/cS7KkO2CaTI)
4. Push-ups (http://youtu.be/oo0O4L5CUgk)
5. Burpees
(http://youtu.be/TX60BcsO_wE)

6. Rope Climbs (http://youtu.be/eFVOKGCZHp8)

WOD:

Conditioning

For time:
3 rounds:
5 Snatch (Rx: 65/95, L2: 55/75, L1: 45/65)
3 Rope Climbs

then:

3 rounds:
20 sec Side Plank
20 sec Side Plank (other side)
10 Burpees

then:

3 rounds:
5 Cleans (Rx: 65/95, L2: 55/75, L1: 45/65)
10 Push-ups

Cool down:

Couch Stretch plus 10 Mob (each side) (http://youtu.be/8rSgh0km93g)

 


Foundations 7
Announcements:

1. Please remember to book online for each foundations class as well as regular classes once you complete the foundations program. If you can’t make it please cancel so someone else can have your spot. There a 3 strike policy where you will receive 1 strike if you don’t cancel your spot or just show up without booking a spot. Once you have 3 strikes, you will be charged $25.

2. We have 1 parking spot in the front closest to the window and 5 in the back. Please only park in the designated spots that have “The Maker’s Body CrossFit” parking signs. There is also street parking available.

3. We encourage you to arrive 10-15 minutes early to each class to meet and get to know our awesome community as well as to perform a pre-warm-up. Your body will thank you :)

4. Store bags, jackets, shoes, etc. in the cubbies in the office so we can keep the gym clean and tidy while training.

5. Do not drop empty barbells or barbells with only the small metal plates on them. Barbells can only be dropped when black bumper plates are on with at least two 10s per side or more. This also goes for the kettlebells as well, please don’t drop them.

6. Please put away any piece of equipment you use as we have a 10 burpee penalty for each item left out 😉

7. There is a 2 burpee penalty for each minute you are late.

Exercises to Teach in Detail:

1. Single and Double Unders (http://youtu.be/WYzWa5OHoPM)
2. Deadlifts (http://youtu.be/lh4rvSvmaFQ)
3. Pull-ups (http://youtu.be/YGFrr-XA_6M) or scaled version: TRX Rows (http://youtu.be/lBxgQ2FEiH8)
4. Side Plank Hip Thrusts

WOD:

Conditioning

12 min AMRAP:
3 Deadlifts (Rx: 125/185, L2: 95/135, L1: 65/95)
3 Pull-ups (or 3 TRX Rows)
3 Side Plank Hip Thrusts (each side)
20 Double Unders (40 Singles)
6 Deadlifts
6 Pull-ups (or 6 TRX Rows)
6 Side Plank Hip Thrusts (each side)

20 Double Unders (40 Singles)
9 Deadlifts
9 Pull-ups (or 9 TRX Rows)
9 Side Plank Hip Thrusts (each side)

20 Double Unders (40 Singles)

Keep going up by 3 reps in the deadlift, pull-up/trx row and side plank until the time expires

Cool down

Band Overhead Distraction (http://youtu.be/99kR3fRHTJs)


Foundations 8
Definition of CrossFit:

CrossFit is defined as Constantly Varied (always changing), Functional Movements (things you do in everyday life), performed at High Intensity (the key ingredient in fitness. Is relative to each individual’s physical and psychological tolerance)

Exercises to Teach in Detail:

1. Push Jerk (http://youtu.be/Pu39bDr-ojk)
2. Split Jerk (http://youtu.be/GwEvVYrBQS4)
3. KB Swings (http://youtu.be/zBIWpPfc6NY) last part of the video

4. Box Jumps (http://youtu.be/NAhs2EwwCn8)

WOD:
Warm-up

KB Arm Bar (http://youtu.be/-pMfkrdTfdc)

Conditioning

Tabata
20 sec on, 10 sec off, 8 rounds per station

1. Box Jumps (Rx: 20/24, L2: 18/20, L1: 14/18)
Rest 1 min

2. Push Jerks (Rx: 65/95, L2: 55/75, L1: 45/65)
Rest 1 min

3. KB Swings (Rx: 16/24, L2: 12/20, L1: 8/16)
Rest 1 min

4. Split Jerks (Rx: 65/95, L2: 55/75, L1: 45/65)

Tabata score is the total number of reps performed in each of the eight intervals.

Cool down:

Roasted Chicken Stretch (http://youtu.be/D9oJ48BYelU)


Foundations 9
How to Keep Safe While Training:

1. Mechanics/Technique: learn the movement and get it done with perfect form
2. Consistency: repeat the movement over and over with perfect form
3. Intensity: add speed and weight to the movement while maintaining perfect form. Intensity is relative to each individual’s physical and psychological tolerance.  

Exercises to Teach in Detail:

1. Thrusters (http://youtu.be/Vck2TckRymA)
2. Pull-ups (
http://youtu.be/YGFrr-XA_6M) or scaled version: TRX Rows (http://youtu.be/lBxgQ2FEiH8)
3. Back Squats (http://youtu.be/ny5O4h4C26E)

WOD:

Strength

Back Squats
Work up to a 5 RM (repetition max)
Rest as needed between work sets

Conditioning

Fran
For time:
21-15-9
Thrusters (Rx: 65/95, L2: 55/75, L1: 45/65)
Pull-ups (or TRX Rows)

Cool down:

Couch Stretch with 10 Mob (each side) http://youtu.be/8rSgh0km93g


Foundations 10

Exercises to Teach in Detail:

1. Handstand Push-ups (http://youtu.be/_z6JgP219T8)
2. KB Swings
(http://youtu.be/zBIWpPfc6NY) last part of the video
3. Thrusters (http://youtu.be/Vck2TckRymA)
4. Single and Double Unders (http://youtu.be/WYzWa5OHoPM)

WOD:

Conditioning

Fabulous 50
For time (10 min time cap):
50 Handstand Push-ups
50 KB Swings (Rx: 12/16, L2: 8/12)

50 Thrusters (Rx: 55/75, L2: 45/65, L1: 25/45)
50 Double Unders (100 Singles)

Cool down

Stair Calf Stretch with straight leg and bent leg (http://youtu.be/EpmpFZn-M6Y)


Foundations 11
Tracking Your WODs

To know how you are improving and progressing with your fitness, we highly recommend tracking your strength lifts and conditioning workouts. You are more than welcome to use our WOD books if you like however either way please track what you do in foundations and when you join the regular classes. They are only $20 plus tax.

 

Exercises to Teach in Detail:

1. Muscle-ups (http://youtu.be/QjgCMuqNN1s)
2. Deadlifts
(http://youtu.be/lh4rvSvmaFQ)
3. Handstand Push-ups (http://youtu.be/_z6JgP219T8)
4. Sit-ups (http://youtu.be/EhG_x1bLHwE)

WOD:

Conditioning

14 min EMOM:
Minute 1: Max Muscle-ups
Minute 2: Max Deadlifts (Rx: 95/135, L2: 75/115, L1: 65/95)
Minute 3: Max
Handstand Push-ups
Minute 4: Max Sit-ups

*3 rounds through this rotation for a total of 14 minutes.

Cool down:

Doorway Hamstring Stretch


Foundations 12
Exercises to Teach in Detail:

1. Sumo Deadlifts (http://youtu.be/NfQH2od4odU)
2. Push Press (http://youtu.be/1wXjOGmjb6Y)
3. Wall Balls (http://youtu.be/uKBy9XPBMME)
4. Box Jumps (http://youtu.be/NAhs2EwwCn8)
5. Rowing (http://youtu.be/1ZgTTDL1gNk)

WOD:

Conditioning

Fight Gone Bad
3 Round AMRAP for 1 min at each station:
Wall Balls (Rx: 14/20, L2: 10/14, L1: 6/10)
Sumo Deadlifts (Rx: 55/75, L2: 45/65, L1: 35/55)
Box Jumps (Rx: 20/24, L2: 18/20, L1: 14/18)
Push Press (Rx: 55/75, L2: 45/65, L1: 35/55)
Row (for calories)
Rest 1 min between each round

Cool down:

Couch Stretch with 10 Mob (each side) http://youtu.be/8rSgh0km93g