Foundations 1

V3 CrossFit – CrossFit

View Public Whiteboard

Foundations Day 1 (No Measure)

1. Air Squat: 15:00

A.) *feet

*Lumbar

*Knees

*Chest

*Midline

B.) Squat Position

*5x 30sec Holds – 30sec rest

*3×12 Squat Therapy

2. Push Up: 10:00

A.) *Plank- Elbows & Straight Arms

*Arm positioned under Shoulders

*tight Core (midline)

*Hips – Glutes activated

*Toes

*chest to deck

*arms locked out

B.) *HRpu

3. Burpee: Falling down & getting back up 5:00

A.) *Demo

*modifications- Feet wide, 1 leg up at a time, thrust,

*Chest to ground

*hips fully extended at top

*jump & hands over head

4. Sit Ups: 5:00

A.) *demo

*ab mats- arms fully extended, arms between feet at the finish

*GHD- advanced

Metcon (Time)

12:00 Cap

A.) Foundations

3RFT

5 Burpees

7 sit-ups

9 push-ups

11 squats

200m Run

B.) Performance

21,15,9

OH Squats (135,95)

Plank To Push Ups

60m Sled Push (3,2 plates)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s