foundation Class
The Foundations Sessions are recommended for anyone who is new to CrossFit, these 60 minute sessions are set out to provide any new member with the skills required to take part in CrossFit WOD's (workout of the day). Not only will this be a fun experience but a vital chance to learn the skills needed to be safe and efficient when moving. The Foundation Sessions are an additional cost of £40.00 per person and is limited to 4 people.
This class is NOT a compulsory part of the joining process but is highly recommended for new members to CrossFit. If you are already an experienced CrossFitter you will not need to attend the Foundation class before joining. Please contact us to book your Foundation class: scott@crossfitrna.co.uk Here is what we will cover in the Foundation Class: Prep Phase - always an important part of any class, here we will prep the body for the 9 foundation movements and Wod. |
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9 Foundation Movements - As an all-round form of exercise, it builds upon 9 foundation movements, which when conquered, open the doors to a range of workouts that can build a body that is at its peak physical fitness.
Wod (workout of the day) - This is the super fun bit where you get a chance to feel what a Wod is really all about.
Cool Down - this is where we try to reset the body after a tough workout.
Wod (workout of the day) - This is the super fun bit where you get a chance to feel what a Wod is really all about.
Cool Down - this is where we try to reset the body after a tough workout.
These movements are:
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1. Air Squat - The Air Squat is a relatively simple type of squat, very similar to those most people are used to doing. However, due to the repetitions and draining speed of Crossfit, correct form is essential to prevent injury. It involves squatting to the floor with your arms extended in front of you, ensuring that you keep a lumbar curve in your back. Feet should be shoulder width apart and heels firmly on the floor. This move is not recognized by Crossfit as a man-made exercise but as a natural and biological movement that is used in everyday human life. Apart from building muscle strength, it helps to keep loose and healthy joints.
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2. Front Squat - The Front Squat is very similar to the Air Squat. However, it involves using a bar. The bar is rested on a platform created by your shoulders. To do this, you place the bar across the front of your body and on your shoulders, with your hands on the bar and bent elbows you push the elbows up to the sky creating a shelf or rack position for the bar. The bar should not be lifted or supported by your hands, but by the shoulders themselves. This is a much harder movement but helps to keep flexible knees and hip joints, as well as strengthening the shoulders and back muscles.
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3. Overhead Squat - The Overhead Squat also uses the bar but is raised above your head. Your arms should be in line with your shoulders, feet and elbows locked in order to essentially create a platform to connect you hands and arms to hold the bar. This increases hip power significantly as well as building abdominal muscles. |
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4. Shoulder (strict) Press - The Shoulder Press is performed in the standing position and also uses the bar. You start by holding the bar to your shoulders/chest with your hands. The bar is raised up and over the head and should finish its path in line with the shoulders and feet. The move is finished by bringing the bar back to the shoulders/chest. This move works wonders for your upper body strength. |
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5. Push Press - The Push Press is similar to the Shoulder Press. It builds upper body strength as well as increasing power in the core muscles. You start with the bar resting on a platform made by your shoulders. You perform a dip and drive to push the bar from this position to your overhead position. |
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6. Push Jerk - The Push Jerk is effectively the same as the Shoulder Press. This is the most efficent way to go from shoulder to over head. However, you dip at the beginning of the move and jump to help gain momentum to push the weight above your head in a swift and quick movement. This enables you to lift heavier weights. |
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7. Deadlift - This involves lifting from the ground. It starts with a hinged hip position while arms are reached down to the bar on the floor, its then lifted to a standing position and back to the floor. It tones the back, the buttocks and hamstrings (posterior muscles). It helps to tone and strengthen muscles that support the core. |
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8. Sumo Deadlift High Pull - This is an exercise that allows you to lift weights higher. The bar starts at mid shin with you in a squatted position. Your hands should hold the bar over the top. Lift to standing position with arms extended downward. The weight is then lifted to chest level with elbows facing upward. This improves back and upper body strength as well as toning core muscles. |
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9. The Medicine Ball Clean - This involves squatting to pick up a medicine ball and lifting it to hip height in standing position. Keeping the ball in the same place, you squat so that the medicine ball is now at shoulder height. This finishes with you standing again with the ball at hip height and then placed back to the floor. This is a more skilful move and very tiring. |
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CrossFit foundation movements are designed to tire you out. They are hard work but aim to build strength all over the body.
