CrossFit Foundations: a Personal Training Program

Paul’s built-from-scratch personal training program to help you master the CrossFit Foundations Exercises. Leverage the power of CrossFit – scaled to you.  Available in our personal training service and a program-only option.

Joining a CrossFit, Powerlifting, Olympic lifting, or TRX class can be intimidating.  There is a lot of technique to learn.  It can be challenging to learn technique when other members have been coming for years.  You might have previous injuries or have poor flexibility.  You might just totally be out of shape.

We built the CrossFit Foundations Program for the sole purpose of preparing our new athletes for the exercises and programming we provide in our Group Classes. It's finely tuned and expressly designed to help you improve your CrossFit technique.

Paul Roberts

So whether your brushing up on a few key exercises or just starting fitness for the first time, our CrossFit Foundations Program will be adjusted for you.  You’ll learn the key Kettlebell, Barbell, Gymnastics, TRX Suspension Trainer, & Rip Trainer Exercises.

CrossFit Foundations: Key Exercises

We know that some exercises and techniques are harder for new members to learn.  We built our CrossFit Foundations program from scratch to teach you the key exercises of CrossFit and TRX.  You’ll learn everything from how to setup a rack, how to perform the Olympic snatch, swing a kettlebell, and scale the handstand.  Already have a strong fitness foundation?  Our personal training program focuses on the techniques and exercises that you don’t know.
  1. Russian Kettlebell Swing
  2. American Kettlebell Swing
  3. Alternating Kettlebell Swing
  4. American Kettlebell Clean
  5. Russian Kettlebell Clean
  6. American Kettlebell Snatch
  7. Russian Kettlebell Snatch
  8. Kettlebell Turkish Getup
  9. Alternating Dumbbell Snatch
  10. Dual Dumbbell Clean & Press
  11. Kettlebell Overhead Lunge

Squat & Bench: how to setup the rack and safeties.  When and how to use clips.

  1. Low Bar Back Squat
  2. High Bar Back Squat
  3. Bench Press
  4. Front Squat
  5. Overhead Squat
  6. Thruster
  7. Deadlift
  8. Sumo Deadlift High Pull
  9. Power Hang Clean
  10. Power Hang Snatch
  11. Strict Press
  12. Push Press
  13. Jerk

Learning how to setup a band for pullups, dips, chinups.  Scaling the plyo lunge.  Finding parallel on the squat.  How to use chalk properly.

  1. Air Squat
  2. Medball Clean
  3. Wall Ball
  4. Pushup
  5. Handstand
  6. Situp
  7. Toes 2 Bar
  8.  Pullup
  9. Chinup
  10. C2B
  11. Burpees
  12. Rowing
  13. Plyo Lunge
  14. Ring Dips

Learning the 6 Positions.  Learn how to adjust the TRX Suspension Trainer.  Learn how to efficiently get in and out the TRX Suspension Trainer.

  1. Row
  2. Press
  3. Cycle Jump
  4. Plyo Squat
  5. Hamstring Runner
  6. Atomic Pushup
  7. Knee Sweep
  8. Hinge
  9. Mountain Climbers
  10. Pistol Squat
  11. Cossack Lunge
  12. Body Saw
  13. Pike
  14. Power Pull
  1. Sword Strike
  2. Rip Stack
  3. Pitch Fork
  4. Plyo Canoe
  5. Plyo Row
  6. Step Row
  7. Plyo Lunge
  8. Shuffle Sword Strike
  9. Joust
  10. 90 Degree Turn and Press
  11. Flag Pole

CrossFit Foundations: Sample Workout Program

There are 20 unique WODS (workout of the day) in our CrossFit Foundations program.  Here are 4 samples CrossFit workouts you can preview.

Powerlifting: 3 x 5 Sets: Low Bar Back Squat

3 Rounds: Each For Time:

  • 40 Russian Two Hand Kettlebell Swings
  • 30 TRX Hamstring Curl

2 Minute Rest between Rounds

CrossFit: Target 22 Minutes

For time:  Five rounds of:

  • 400-meter run and
  • 15 overhead squats (95/65lb).

Front Squat: 3 x 5.

Target 16 Minutes

For time: 30 Hang Power Snatches (135/95lb).

Mobility: Overhead Mobs & Squat Mobs

5 x 3 Split Jerk

Tabata:

TRX Plyo Squat

Tabata:

Rip Trainer Plyo Row

CrossFit FAQ

There are 20 workouts in the program.  They are designed to be done 3 times.

We provide access to the whole CrossFit Foundations program through our Personal Training Program Service.

CrossFit doesn’t use the TRX because the two companies chose not to work together for financial reasons.  CrossFit-style programming can be done with a TRX, Bosu, Vipr, and many other types of equipment.  The TRX Suspension Trainer & Rip Trainer offer opportunities to build core stability and control.  This helps protect the athlete and reduce chance of injury.

We have various personal training memberships.  We offer both in-person & virtual personal training options.

We have about 60 programs to choose from at Sand and Steel.  You can view the whole list here.  As part of our assessment process, we handle selecting the appropriate program for you and then seamlessly scale it to you.

With our new CrossFit Foundations Program, we will focus on teaching you how to properly execute the most common CrossFit and TRX exercises.  In building the program, I compiled a list of the most 100 exercises I personally program and a list of the top 100 exercises CrossFit.com programs (to this day, I’m not sure why CrossFit loves the barbell sumo deadlift high pull … but I digress…).

With the list of 200 exercises, I then scored each exercise from 1 to 5 in terms of importance and difficulty (1-5).  Importance meaning how important the exercise is for improving your overall fitness capacity.  Difficulty meaning how frequently I observe technique errors in the exercise.  I summed both columns and then clicked sort.  I scooped the top 50 exercises from that sorted list.  Using the CrossFit Workout Templates post I wrote, I built out 20 new workouts that use all 50 of these exercises.

The main reason that I built the CrossFit Foundations program is to help protect our members from their own lack of experience.  Simply put, you cannot learn CrossFit technique as quickly in a group class as you can in personal training.

As this CrossFit Foundations article mentions, you can either select do this program through our Personal Training Service or through our programming only option

The program will be on you SugarWOD account.  The reason you can’t see it right now is because it’s a private track program.

I can work with you one-on-one, but you’ll need to select a time when I am not already coaching (so just look at my schedule and pick a time when I am not already coaching.)  Private sessions with me are $100 each, and you can buy them one at a time. 

CrossFit Foundations: Personal Training Options

Our CrossFit Foundations Membership is available in a personal training format and a program only format. 

Bonus Content: CrossFit Beginner Exercises

Jaeda's Email to Paul

CrossFit leads to injuries when athletes don’t spend the money / time getting individual coaching to learn how to exercise properly. They blame CrossFit, but it’s their own impatience with learning the fundamentals that leads to injury. I built the CrossFit Foundations Program to methodically force our coaches and athletes to learn all the essential techniques of CrossFit before rushing into the Rx programming in classes. We of course provide Expert, Advanced, Intermediate, and Beginner level workouts. Everyone wants to be a hero and do the expert version, but mastering the beginner and intermediate versions are more important and just as effective.

Learn to Walk, Before you Learn to Run.

Our programming only option means that you get a copy of the CrossFit Foundations Workouts themselves, but not any coaching on the program. You’d see what we would do with you in a session, but you wouldn’t have a coach taking you through it. But if you tag us on social media, we will respond to form checks and questions. You can start the program at any time – though it’s best to start at the beginning of the month.

Coach Paul

Leave a Comment

Item added to cart.
0 items - $0.00