Foundations 3

V3 CrossFit – CrossFit

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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

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