V3 CrossFit – CrossFit
Metcon (Time)
For Time
1/2 Mile Of Burpees
Month: August 2015
Backlash
V3 CrossFit – CrossFit
Metcon (Distance)
10 Rounds
:40 sec Row
:20 Rest
Record Max Distance in Meters
Metcon (Time)
For Time 17:00 CAP
30 Deadlifts (225,155)
30 Push Press (135,95)
60 Dbl Unders
20 Deadlifts
20 Push Press
40 Dbl Unders
10 Deadlifts
10 Push Press
20 Dbl Unders
Finish Line
V3 CrossFit – CrossFit
Dae Han (Time)
3 Rounds for time of:
Run 800m with a 45# barbell
3 Rope Climbs, 15′
12 Thruster, 135#
In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
To learn more about Dae Han click here
Foundations Day 4
V3 CrossFit – CrossFit
Where is the most special Place you have been? Why?
Foundations Day 4 (No Measure)
Day 4 – Deadlifts & Posterior Chain
1.) Good Mornings
A.) Feet Shoulder Width Apart
B.) Knees Slightly Bent
C.) Hinge At The Hips
D.) Straight Tight Back
E.) Barbell on Traps – Hands Outside Shoulder Width
F.) Head & Neck in Neutral Position
2.) Dumbell Deadlift & Kettlebell
A.) Feet Shoulder Width Apart
B.) Hands Outside Hips
C.) Squat and Drive Through The Floor With Legs
D.) Back Straight and Core Tight
E.) Head Neutral
F.) Eyes Looking about 3ft In Front
G.) Stand and Tighten Glutes,Quads & Hamstrings
3.) Barbell Deadlift
A.) Feet Shoulder Width Apart
B.) Knees Slightly Bent & Out & Back
C.) Hands Outside Legs
D.) Hamstrings Loaded
E.) Drive Through The Floor With Legs and Feet – Think Leg Press
F.) Back Straight & Core Tight
G.) Head Neutral
H.) Eyes Down
I.) Barbell Against Shins and Travels Up Against Body
NOTES:
1.) Get The Barbell Out Of The Way Of The Knees Not The Knees Out Of The Way Of The Bar
2.) Take a Deep Breath Before Pushing & Pulling Bar Off Ground and Hold Until Lift Is Finished
3.) Deadlift Is Finished When Hips Are Closed, Shoulders Behind Hips And Knees Fully Locked Out
Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
500m Row
15 T2B
12 DB Deadlifts (75,55)
Sinister
V3 CrossFit – CrossFit
Who is your favorite Elite CrossFit Athlete?
Barbell Complex (No Measure)
3×5
Deadlift
Power Clean
Hang Squat Clean
Front Squat
Strict Press
Metcon (Time)
With a running clock:
1. At the 0:00
“Elizabeth”
21-15-9 of:
Power Cleans, 135/95
Ring Dips
2. At the 10:00
12-9-6 of:
Hang Squat Cleans, 155/105
Strict HSPU
3. At the 20:00
9-6-3 of:
Squat Cleans, 185/125
Muscle ups/ Bar Muscle Ups
Record Time to Complete Each 10:00 Segment
Rush Hour
V3 CrossFit – CrossFit
Metcon (Weight)
12:00 EMOM Back Squat
Mins 1-3: 3 reps at 75%
Mins 4-6: 2 reps at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%
Metcon (Time)
For Time
35 KB Swings (75,55)
25 Push Ups
25 KB Swings
25 Push Ups
15 KB Swings
25 Push Ups
200m Run everytime Push Ups are broken
Jump Start
V3 CrossFit – CrossFit
Metcon (Time)
In Teams of 3 each athlete rotating through stations complet for time
50 Jump Squats
40 KB Swings (55,35)
30 Cal Row
20 Burpee Wall Balls
10 Tire Flip Jump Overs
Then
400m Sled Push Pull
Foundations 3
V3 CrossFit – CrossFit
Foundations 3 (No Measure)
V3 CrossFit On Ramp/Foundations Program 2015
Day 3 – Presses – They All Have The Same Start & Same Finish
Strict Press: NO LEGS
A.) Bar On Shoulder – Grip Outside Shoulder – Elbows Down & Back
B.) Legs, Hips, Arms Locked Out
C.) Feet Under Hips
D.) Core Tight – Rib Cage Down
E.) Head Through
Push Press: Use Legs & Hips 1x
A.) Dip
1.) Butt Down & Back
2.) Feet Under Hips
3.) Knees Out & Forward
4.) Butt, Back & Head in Straight Line
B.) Drive
1.) Dip & Drive Through Feet & Hips
2.) Heels not Toes
3.) Full Hip Extension – No Over Extension or Muted Hip
C.) Press
1.) Same as 1& 2
Push Jerk: – Use Legs & Hips 2x
A.) Jump, Punch & Land
1.) Vertical Torso As You Dip
B.) Dip, Drive then Jump
1.) Tight Midline
2.) Full Extension Of Hips
C.) Punch, Drop Under Bar & Land
1.) Find Active Shoulders – Press Up On Bar For Control
Thrusters: – Front Squat with a Press
A.) Squat Clean or Front Squat
1.) Feet Slightly outside Shoulders width
2.) Weight on Heels
3.) Squat Below Parallel – Hip Crease below Crease of Knees
B.) Drive Through Hips – Fully Extend
C.) Press & Lockout
1.) Elbows High, Chest Tall, Eyes & Head Straight Ahead
Metcon (Time)
WOD: 3RFT
12 Hang Cleans (135,95)
9
Front Squats
6 Push Press
400m Run
Bling Bling
V3 CrossFit – CrossFit
A: Metcon (Time)
3RFT
15 DB Walking Lunges (55,35)
12 Weighted Sit Ups (55,35)
9 DB Push Press (55,35)
1 Rope Climb
13:00 CAP
Rest 3:00
**** RX – GHD Sit Ups
B: Metcon (AMRAP – Rounds and Reps)
13:00 AMRAP
1 Rope Climb
3 DB Front Squats (55,35)
5 HSPU
Foundations 2
V3 CrossFit – CrossFit
Foundations Day 2 (No Measure)
Day 2
Air Squat:
A.) Review
B.) 3×12 Squat Therapy.
Front Squat
A.) Front Rack Position
a.) hand placement
B.) Elbows
C.) barbell positioning On Shoulders
B.) body Position
A.) Head
B.) Eyes
C.) Chest
D.) core & Gluteus
E.) knees & Feet
Back Squat:
A.) Head & eyes
B.) high Bar & Low Bar
C.) Arms & Elbows
D.) chest
E.) knees & feet
OH Squats:
A.) head & eyes
B.) active shoulders
C.) hand positioning
D.) squat mechanics
Box Jumps
A.) Box positioning – corner & 3 sided
B.) Jump stance – arms,hips & legs
C.) Finish position – full extension
D.) Decent methods – jump,step & bounding (safety)
Metcon (Time)
21,15,9
Wall Balls
Box Jumps
Slam Balls
