Crossfit On Ramp Skills

I'm starting to lose track of all the tips for the exercises I've learned during the On Ramp course, so I'm going to record them here before I forget:


Day 1 Skills

• Air squats: Toes angled out, send but back until but level is below the knee creases, then push up with lower body.  Keep upper body posture straight up, arms out with hands together to maintain balance.  Body weight rests on heels throughout.
• Pushups:  Look 2 feet in front to make room for chin to hit the floor.  Full range of motion means chest touches the floor during each rep.  Maintain plank position during transitions by keeping core tight.  On the way up, imagine abs pushing up through the lower back.  Arms should be about shoulder-width apart. 
• Split squats:  Step one foot forward.  Legs are nearly in one line and toes are slightly in.  Lower torso keeping posture vertical entire time.  
• Ring dips: Grab rings with palms facing each other.  Heels touch the ground.  Tighten core.  Lift and lower body using upper back and shoulder blades.  Squeeze shoulder blades together on the way up.  

Day 2 Skills

• Frankenstein postion with weight bar: Reach arms out like Frankenstein.  Rest weight bar against throat and on top of shoulders.  If posture is right (big chest, tight core), the bar will balance easily on front shoulder shelf.
• Front Squat:  Start in Frankenstein position with the weight bar.  Then rest hands on bar with palms facing body.  The hands do very little if the posture is upright.  Do a perfect squat.  See air squat.  If posture and square are right, weight bar will go up and down on one vertical line.
• Back Squat:  Rest weight bar on the backs of shoulders.  If posture is right, it will balance easily on back shoulder shelf.  Grab bars, palms facing forward.  Hands will do little if bar is balanced on shelf.  Do a perfect squat.  See air squat.  If posture and square are right, weight bar will go up and down on one vertical line.
• Dead Lift:  Get into bottom part of air squat position.  Grab weight bar on the floor. Lift bar by moving up you're standing up mid air squat.  Keep weight bar very close to shins - may even scrape the shins.  Bring bar to level right about knees.  Stand up.  Go in reverse to lower bar.  Remember to keep core tight.  Send the butt back and keep weight over heels and to keep chest big.
• Chin Up: Arms shoulder width apart, palms facing away.  Can't say more about the mechanics of these because I can't do them yet.

Day 3 Skills

• Front Hollow Position:  Arms and legs together, straight, and stretched out; knees and elbows are locked.  Stretch out body and tighten core and make a tight parentheses shape with the body.
• Handstand: Step forward with one leg into position that's like a splint squat.  Plant both hands on ground and use momentum to go into an upside down front hollow position.  Don't forget to lock elbows.
• Kipping:  Swing on pull-up bar.  Make body flips between front hollow position and its opposite (like two sides of a parentheses).  Use the transition between these 2 positions to generate momentum.
• Kipping chin-up:  Kip until you have a rhythm then chin up using momentum from the back swing.  Push away from bar after the chin up in order to send falling energy into forward swing.
• Abmat sit-up:  Rest fat part of abmat against your lower back.  Sit almost Indian-style- don't cross legs, let bottoms of feet touch.  Straight arms, palms together.  Lean forward and touch fingers to floor in front of toes.  Lean back until shoulder blades touch the ground.  Extend arms and touch fingers to ground.  Repeat.  Keep core tight throughout.

Day 4 Skills:

• Box jump:  Look at box.  Jump and land so that both feet are planted on the box.  Stand straight up.  Jump backwards off the box. Repeat.
• Burbees:  Drop into plank position.  Drop body in plank position until chest hits the floor.  Power back up directly into an air squat position.  Jump into the clapping part of a jumping jack.  Repeat.
• POSE running:  Land on balls of feet.  Send knee up so that feet end up right below butt when they are in upward position.  Maintain a slight forward lean position throughout. 

Day 5 Skills:

• Overhead Squat:  Lower body, just an air squat.  Upper body: shoulders active and up, arms straight and stretched out like you're pulling the bar apart.
• Snatch: Middle section (right after bringing bar to about waist height), shrug shoulders up and drag bar up the body, bend elbows and continue upward motion, then flip bar up to overhead squat position (upper body) while lower body falls from a neutral, hip width stance into an air squat
• Clean: (right after bringing bar to about waist height), shrug shoulders up and drag bar up the body, bend elbows and continue upward motion.  When the bar can not be moved upward anymore, rotate elbows around in a backwards J motion until palms transition from facing the body to away from the body and under the bar.  Then power up to overhead squat position while lower body falls from a neutral, hip width stance into an air squat.