CrossFit BattleFit Strength & Conditioning
8 Week On-Ramp Series
On September 11th CrossFit BattleFit will be starting an 8 Week On-Ramp Course. These will be 1 hour classes held on Mondays & Wednesdays @ 7:15pm.
These classes are designed to teach CrossFit’s 9 Foundational Movements, teach basic warm-up, stretching, and body maintenance techniques, as well as gradually build an individuals fitness capacity. The individual will learn how to move safely and effectively based on their bodies own natural movement patterns and how to scale those movements for individual needs based on strength, flexibility, and even chronic or previous injuries.
The cost for this 8 Week On-Ramp Series is $150.
There is also an option to participate in CrossFit BattleFit’s Open CrossFit Classes on Saturday mornings during the 8 Week On-Ramp Series, for an additional $25.
Email firstname.lastname@example.org to reserve a spot and receive registration information.
30 Burpee Muscle-Ups
8 rounds of max reps in 20 seconds, followed by 10 seconds rest.
C2B Pull ups
Complete all eight rounds of pull ups before moving on to the push-ups. Score is total of lowest rep rounds for of each movement.
Establish a heavy 1rep Clean & Jerk
10 Rounds for Time
10 Deadlifts 95#/65#
8 Hang Power Cleans 95#/65#
6 Push Press 95#/65#
Establish a heavy Squatch + Overhead Squat
Every Minute on the Minute for 12 minutes:
3 Squat Cleans
21-18-15-12-9-6-3 rep rounds of:
Plate Ground to Overhead, 45#/25#
*5 Burpees + 30 Double Unders between rounds.
*OTM x 6
Squat Clean and Jerks, approx. 70% of 1rm
10 Cleans and Jerks, 135#/95#
10 Burpee Pull Ups
- 200m Run
- 35 Double Unders
Establish Max Height STANDING Box Jump
Front Squat 1RM
- Run 400m
- 7 Deads, 275#/185#
- 14 Box Jumps, 30”/24”
Complete as many rounds as possible in 12 minutes of:
- 75 pound Shoulder press, 4 reps
- 75 pound Sumo deadlift high-pull, 8 reps
- 75 pound Front squat, 12 reps
CF Open 13.4
135 pound Clean and jerk, 3 reps
135 pound Clean and jerk, 6 reps
135 pound Clean and jerk, 9 reps
135 pound Clean and jerk, 12 reps
135 pound Clean and jerk, 15 reps
135 pound Clean and jerk, 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
*3.5 minutes Jump Rope (singles)
- count number of stops or misses as score
*16 Alternating Rounds Tabata Protocol of:
- Jumping Split Lunges
- Double Unders
-post lowest repetitions performed for each movement