how to run an on ramp course crossfit

by Dr. Edwardo Rau II 9 min read

MethodologyOnRamp Training Guide CrossFit in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.

Full Answer

What is the onramp course?

The OnRamp Course provides those completely new to CrossFit the knowledge and skills to begin their health and fitness journey in CrossFit. This Guide is designed to be used in conjunction with the OnRamp Course to develop the participant’s knowledge and athlete skills. This is an essential but not an exhaustive resource.

Should beginners get a ‘good workout’ in the onramp?

After all, your goals with the onramp program are to: Prove what a professional, highly-skilled team you have. And disabling newcomers in one of their first workouts doesn’t exactly accomplish this. Don’t let beginners move poorly just so they get a ‘good workout’ in.

What is the CrossFit Mudtown new athlete training guide?

The CrossFit Mudtown New Athlete Training Guide is a collection of CrossFit material and images of the foundational movements and methodology of CrossFit. The OnRamp Course provides those completely new to CrossFit the knowledge and skills to begin their health and fitness journey in CrossFit.

What is a CrossFit introductory course?

It’s fairly common these days for CrossFit gyms to have their new members complete an introductory course, which is often referred to as Elements, Foundations or On-Ramp programs. These courses give coaches dedicated class time for teaching beginners the basic mechanics and movements they’ll be expected to perform in regular classes.

What is a CrossFit on ramp class?

What Is an On-Ramp Program? An on-ramp is the course that teaches the foundational movements of CrossFit, plus other movements that are frequently used during WODs. On-ramps also teach the language of CrossFit, meaning all the acronyms, the benchmark workouts, and the significance of Hero WODs.

What does on ramp class mean?

Act 26 of 2006 mandates RAMP for any licensee found guilty of sales to minors or visibly intoxicated persons. RAMP is the umbrella used to describe this collection of training and resources available to licensees and their employees. Completion of the program provides certification for two years.

What does RTF mean in CrossFit?

Rounds For Time. Complete the specified number of rounds of exercises as fast as possible.

What does SS mean in CrossFit?

Starting StrengthSS = Starting Strength. Sub/Subbed = Substituted (e.g., if you can't do HSPU, you subbed using regular push ups) TTB = Toes to Bar (like KTE, but raising toes to the bar) WB = Wall Ball.

How many questions is the ramp test?

30 questionsOnce you start the exam it must be completed in one session. 3) The training contains many quizzes to test your knowledge before the final exam. The final exam is 30 questions with the results being sent directly to the PLCB.

How long is ramp training good for?

two yearsTraining is valid for two years. Licensees may choose to attend classroom training conducted by a PLCB-approved instructor or complete an online training course offered by a PLCB-approved provider.

What does TC mean in CrossFit?

When you start CrossFit you will often hear the others ask the coach what the time cap is. The time cap is how long the clock will keep ticking until everyone must stop. If you finish before the time cap you can rest, but it can get frustrating when the time cap closes before you finish.

What is C2B in CrossFit?

C2B – or CTB – are shortened terms for a Chest to Bar Pull-up in CrossFit. Chest to bar just refer to the standard of touching your chest to the bar at the top of each rep.

What does RWYD mean?

Aubrie Bromlow, MS, CCC-SLP on Instagram: “It's only 3 rounds, how hard could it be?! Try it this weekend!! This is a RWYD workout which stands for REST WHEN YOU'RE DONE...meaning…” aubrieb. 26,032 likes. aubrieb It's only 3 rounds, how hard could it be?! Try it this weekend!!

What is BWS in CrossFit?

BW (or BWT): Body weight. CFT:CrossFit Total – consisting of max squat, press, and deadlift. CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White. CFWU:CrossFit Warm-up.

What does WD mean in CrossFit?

Western DigitalThe Leaderboard, presented by Western Digital, shows how you rank in relation to your peers.

What does HMU mean in CrossFit?

Read More What is CrossFit?AMRAP: As Many reps/Rounds as PossibleBW: Body WeightPCL: Power CleanBJ: Box JumpMCL: Muscle CleanBJO: Box Jump OverHHCL: High Hang Squat CleanBBJ: Burpee Box JumpsHHPCL: High Hang Power CleanBBJO: Burpee Box Jump Overs47 more rows

How it Works

The CrossFit TT On-Ramp Curriculum is comprised of four 75 minute classes, spread out over a one-week period. Each unique class introduces a small group of attendees to a different series of movements, exercises, and/or skills employed by CrossFit TT’s Group Training Program.

Program Curriculum

Educational, Engaging, and fun, the CrossFit TT On-Ramp Program curriculum involves (includes?) theory and practical work. The Integrated curriculum provides Participants with:

Frequently Asked Questions

WHY IS ON-RAMP NECESSARY? CAN’T I JUST START TAKING CLASSES? One of the reasons why CrossFit is unique from other training methodologies is because we employ functional movements – multi-joint movements that closely replicate those found in sports or life, and which strengthen and engage an entire kinetic chain instead of an individual muscle or muscle group.

How many hours of CrossFit training?

From the comfort of your home, world-class trainers will guide you through the fundamentals of CrossFit. Includes 12 on-demand sessions, over 40 total hours of content, and a free personal session with a coach near you.

What is CrossFit for?

CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone — people who are just starting out and people who have trained for years.

What to do if your class is not moving?

Which means that 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 a reasonable ability — it’s your job to push people to their limits and then scale accordingly.

What is full 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 scaling workouts.

How to do a front rack?

Set your grip on the barbell which is placed in the rack. Dip under the bar and bring to a front rack position with the bar resting on your shoulders. Elbows are down, almost vertical.

How to stabilize the torso?

Take a deep breath and focus a majority of the pressure to the abdominal area to stabilize the entire torso and spine. Hold your breath through the descent and stand of the front squat to maintain midline stability.

How to do a kinetic chain?

Start with the barbell on a squat rack. Make sure that the bar is racked about an inch or two below the clavicles while in a full standing position. This ensures both an aggressive primer for the kinetic chain when un-racking the barbell as well as an easy and safe re-racking of the barbell once the set is finished.

What is dynamic core movement?

dynamic core movement where the primary mover is the hip flexion, but also requires you to hang from a bar to include an element of grip strength and greater flexibility.

Is childcare available at gym?

The childcare service is available to regular class gym members. There is a small fee to use the service in addition to monthly membership dues. Parents must stay on site at all times while using the service and sign their child in before class.

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Should I Do The On-Ramp?

How Do I Begin The On-Ramp?

  • Sign-up here and then contact usto schedule your initial session. Your first 1-on-1 session involves performing a functional movement screening, followed by a brief workout introducing some basics. The following 3 sessions, you will workout 1-on-1 with a coach, progressively learning various foundational CrossFit movements with appropriate scaling ...
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How’s The On-Ramp scheduled?

  • On-Ramp classes can be scheduled by appointment only, either in person with a coach or by 📞 calling during business hours. Please contact usat the gym for more information.
See more on morefirecrossfit.com

How It Works.

  • The CrossFit TT On-Ramp Curriculum is comprised of four 75 minute classes, spread out over a one-week period. Each unique class introduces a small group of attendees to a different series of movements, exercises, and/or skills employed by CrossFit TT’s Group Training Program. The 4thclass culminates with a Proficiency Assessment that requires atten...
See more on crossfittt.com

Who It’S for.

  • Whether you’re new to working out, following-through on a New Year’s Resolution, are a seasoned veteran looking to make a comeback, or an elite athlete striving to take their training to the next level, CrossFit TT’s On-Ramp program stands to further your understanding of exercise physiology, and help you achieve your athletic performance or fitness goals.
See more on crossfittt.com

Program Curriculum.

  • Educational, Engaging, and fun, the CrossFit TT On-Ramp Program curriculum involves (includes?) theory and practical work. The Integrated curriculum provides Participants with: 1. The ability to safely and effectively perform/employ all the movements used in CrossFit TT’s programs. Covered topics include gymnastic/body-weight exercises, mid-line stabilization exercises, plyom…
See more on crossfittt.com

Frequently Asked Questions.

  • WHY IS ON-RAMP NECESSARY? CAN’T I JUST START TAKING CLASSES? One of the reasons why CrossFit is unique from other training methodologies is because we employ functional movements – multi-joint movements that closely replicate those found in sports or life, and which strengthen and engage an entire kinetic chain instead of an individual muscle or muscle group. …
See more on crossfittt.com