1 Hour-long Crossfit class typically includes a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretching.
Workouts are typically short--20 minutes or less--and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping rope, climbing rope, weightlifting, and carrying odd objects; they use barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, and many bodyweight exercises. These elements are mixed in numerous combinations to form prescribed "Workouts of the Day" or "WODs".
CrossFit describes its strength and conditioning program as “constantly varied, functional movement, performed at high intensity, with the stated goal of improving fitness (and therefore general physical preparedness), which it defines as "work capacity across broad time and modal domains.Performance on each WOD is often scored and/or ranked in order to transform workouts into sport and to track individual progress.
Our “On-Ramp Program” is designed to give the client a gradual and progressive step-by-step introduction to the “9 Fundamental movements”, The Methodology, Programming and Intensity to CrossFit and the training here at CrossFit Mackay. You start your training with 3 Small Group personal coaching sessions with one of our qualified CrossFit Coaches. In each session you will cover everything there is to know for successful participation in the classes. From the breakdown of the “9 Fundamentals”, to Bio Mechanic correction, to nutrition.
The sessions are as follows:
Day 1 Covers * The Squat * The Press * The Dead lift
Day2 Covers * The Front Squat * The Push Press * The Sumo Dead lift High Pull
Day 3 Covers * The Overhead Squat * The Push Jerk * The Med ball Clean
Each day will end in a workout out specifically designed for you individual fitness level and abilities comprising of the movements you have learned to further ingrain into your memory and expose you to them under fatigue. At the end of Day 3 you are then allocated a 1 month Pass to the facility, gaining you unlimited access to classes on a daily basis. This is designed to give you interaction with the other members in the class environment and exposing you to the types of intensities in the CrossFit classes .