CrossFit Foundations and Onramp Builder

# CrossFit Foundations and Onramp Builder

Build an **onboarding / on-ramp course** that prepares a new athlete to enter
regular class safely and competently. This skill owns the intro program: the
sequence of sessions, what each one teaches, and the competence checkpoints that
gate progression. It teaches movement patterns, the key lifts, gymnastics basics,
monostructural work, formats, intensity, scaling, safety, etiquette, terminology,
scoring, and recovery — sequenced **mechanics → consistency → intensity**. See
[../../references/class-planning.md](../../references/class-planning.md) §Onboarding
and [../../references/coaching-principles.md](../../references/coaching-principles.md) §2.

## Workflow

1. **Pick the format and budget.** 1:1, small-group, accelerated, or multiweek;
   how many sessions and how long each. Gate progression on **demonstrated
   competence, not attendance count**.
2. **Lay out the course architecture.** Map sessions × topics so every required
   area (patterns, key lifts, gymnastics, monostructural, formats, intensity,
   scaling, safety, etiquette, terminology, scoring, recovery) is covered before
   graduation, with no movement introduced before its prerequisite.
3. **Write per-session objectives.** For each session: its learning objective, the
   key movements introduced, and the **competence checkpoint** (what the athlete
   must demonstrate to move on).
4. **Sequence movement teaching mechanics-first.** Air squat before front/back
   squat before overhead; deadlift/hinge before clean; ring rows/scaled pulls… install to load the full skill