The Purpose of the ON RAMP Program:
I have been getting some reviews from the On Ramp Program over the last few weeks and felt it was necessary to give my side on the matter. The On Ramp Program is not solely a CrossFit Program, but a means to reach an ending point. The On Ramp in fact is a program that was designed to ramp up the trainee to the CrossFit Principles. I have noticed throughout some CrossFit gyms throughout the country they do their introduction into CrossFit with a 3 session crash course that reviews the fundamentals of CrossFit. I highly and sincerly disagree with this approach and feel it is necessary to take at least a month to go over the fundamentals and give the trainee a good basis in the fundamentals. The On Ramp can be difficult, but for some will leave them wanting more. I believe this is a positive outcome because the person shows they have the physical capability to do more, but also at what cost will that come with in the future. What is really one month? Do you have the patience is the question? I am a big component on safety first, technique second, and intensity third. The last will come over time and by far is the least important. Making sure the client is safe and that their technique is acceptable is paramount within Vagabond CrossFit. Without proper range of motion throughout our movements is vital to being successful within CrossFit, but also being safe as we perform these movements. The On Ramp is a good starting point, but also a good ice breaker with leading into CrossFit workouts. Robb Wolff, one of the originals of CrossFit and one of the smartest minds in the fitness world put this program together for a reason because he felt CrossFit gyms were lacking in preparation and sound training within their programs. So, I just ask for a little bit of patience and a little of your time to make sure we are performing our movements at an acceptable manner that will benefit you in the long run.

Warm-Up: 3 Rounds at steady Pace of:
20 Side to Side Hops
5 Handstand Attempts
10 Overhead Squats(45 lbs)

Strength WOD: Back Squat 3-3-3-3-3

Timed Met-Con WOD:
On the Minute Every Minute for 7 Minutes of: 5 Hang Squat Cleans 95/65

On the Minute Every Minute for 5 Minutes of: 5 Hang Power Cleans 95/65
Finish with…
“Tabata Squats”

Buy-Out: Snatch Progessions
Elbows High and Outside
Scarecrow Snatch
Muscle Snatch