Machine

Machine Translated by Google

Translated by Google

4-DAY ONRAMP

Before You Begin

The vast majority of your time should be spent on the “Main Movements” of each section. If the
class is not moving correctly, you may need to spend the entire session teaching the movements (and skip
the workout).

Always scale as necessary.

No one should be working beyond their reasonable ability — it’s your job to push people to their limits
and then scale accordingly. After all, your goals with the OnRamp program are to:

• Help people move better •

Prove what a professional, highly-skilled team you have

Disabling newcomers in one of their first workouts doesn’t exactly accomplish this.

Be ruthless with movement standards.

Don’t let beginners move poorly just so they get a ‘good workout in.’ This introductory
program is not just about getting clients sweaty — it’s about getting them ready to join
classes.

They should be moving more than you are talking.

In other words, this is not a lecture course.

Have a plan.

Encourage beginners to ask questions.

Answer questions kindly.

Be patient and kind when a new guy says he’s heard that most CrossFitters get rhabdo or when a
woman asks if lifting will make her bulky. Remember that you were new once, too.

Make it fun!
Machine
Machine Translated by Google
Translated by Google

Day 1

Movements to Teach

Main Movements

Air squat
Front squat
Overhead squat

Supplementary Movements
Wall ball

Sit-up
Burpee

Concepts to Discuss

Leave Your Ego At the Door We

all have a collection of characters within us that we’ve acquired over the years to help us survive and thrive. They’re the costumes
or masks we put on when we feel like we have to be something “other” or “more” than we really are in order to be liked or loved.
This family of fictional beings is our Ego.

To our Ego, the gym is a battleground. It’s where we’re pushed to our physical and psychological
thresholds, our edges.

In nature, the edges are where the forest meets the field. The forest is a mysterious place where things can hide and then jump
out and get you.

The unknown is scary for us because we don’t know how to survive it. Even if it’s healthier or less dangerous than our
current reality, it’s still unfamiliar. This is uncomfortable for our bodies and TERRIFYING to the curated and conditioned
parts of us. They sense we won’t have the energy to maintain them, to feed them. They sense their vulnerability. They crave the
familiar, where they know the rules of the game, where they know they can succeed, where they are in the driver’s seat.

What we see over and over again is that people want the type of training they need the least.

Some will want the barbell, others will want the metcon.
Machine
Machine Translated by Google
Translated by Google

These cravings aren’t about getting fit.

They’re all about Ego.

Our goal is to teach people from the BEGINNING how Ego will show up in their training.

We are an authentic GPP (general physical preparedness) program. This means that on any given day, you’re
going to look weak, you’re going to fail, and you’re going to be frustrated.

That’s the price for becoming more resilient, more capable and more powerful.

You must Leave Your Ego at the Door.

Range of Motion (ROM)

Full ROM is how the body is made to move, taking our joints, ligaments, and musculature to the end range
of their abilities. If we don’t workout using a full range, we will lose the ability to perform proper range (like
squatting to full depth or pressing something directly overhead).

The importance of scaling workouts

Scaled workouts keep the workouts intense, no matter what level you’re at. Think of the long game and do
what you need to do, as the focus is on sustained progress and decades of fitness!

Four common movement themes

Discuss these four movement themes which are seen in the nine foundational movements:

1. Staying on your heels

2. ROM 3. Active shoulder

4. Midline stability

Workout

AMRAP in 8 min

10 air squats
8 sit-ups 6
burpees 100m
run
Machine
Machine Translated by Google
Translated by Google

DAY 2

Movement to Review

Air squat

Movements to Teach

Main Movements
Press

Push press
Push jerk

Supplementary Movement
Box jump

Concepts to Discuss

Core to Extremity All

good movement starts in the core and radiates out to the extremities (provide your clients with examples like a baseball throw or
soccer kick).

Technique

Mastering the basics before adding intensity to any movement will lead to better performance in the long run.

Workout

4 rounds of
250m row 10

push presses/push jerks (PVC or light barbell) 10 box jumps/step-

ups

Post-Workout

Teach your new members how to use a foam roller, and then have them do some work on their legs.
Machine
Machine Translated by Google
Translated by Google

DAY 3

Movements to Review

Press

Movements to Teach

Main movements
Deadlift

Sumo deadlift high pull

Med ball clean

Supplementary Movement
Jump rope
Kettlebell swing

Workout

30 sec on / 30 sec off

Med ball clean

KB swing
Double-under

3 to 6 rounds depending on the ability of the group. You can also change it to 45 sec on / 15 sec off, depending on ability.
Scale double-unders to single jumps and use Russian KB swings if needed.
Machine
Machine Translated by Google
Translated by Google

DAY 4

Movement to Review

Deadlift

Overhead squat
Push jerk

Movements to Teach

Main Movements
Snatch with a PVC

Supplementary Movements
Thruster

Pull-up and scaling

Workout

Fran (or some variation of it)

21-15-9
Thruster

Pull-up
Time cap: 10-12 min

Explain Fran and make sure people are assigned appropriate scales. For a ‘wow’ effect, tell your group the world record
time and then tell them what they should be aiming for (under 10 min).