CrossFit Level 3 Study
"Angie" - ANS - 100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
\"Annie" - ANS - 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
\"Barbara" - ANS - 5 rounds for time
3 min rest between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
\"Chelsea" - ANS - Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
\"Diane" - ANS - 21-15-9 reps
Deadlift 225 lbs
Handstand push-ups
\"Elizabeth" - ANS - 21-15-9 reps
Clean 135 lbs
Ring Dips
\"Fran" - ANS - 21-15-9
Thruster 95 lbs
Pull-ups
\"Helen" - ANS - 3 rounds fortime:
400 meter run
1.5 pood Kettlebell swing (21 times)
Pull-ups (12 reps)
\"Isabel" - ANS - Snatch 135 pounds, 30 reps for time
\"Jackie" - ANS - For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
,30 Pull-ups
Not everyone has a rower, but "Jackie" is reason
enough to buy one. A second round at 500/25/15
and a third at 250/15/10 make for a perfect
workout
\"Karen" - ANS - Wall-ball 150 shots
Simple and elegant, "Karen", has the effect of
three girls. Mike Weaver's 4:52 is the mark to
beat. The target is at ten feet, the ball is 20
pounds, and each shot requires a full squat.
\"Linda" - ANS - 10-9-8-7-6-5-4-3-2- and 1 rep rounds for time
of:
Clean ¾ bodyweight
Bench bodyweight
Deadlift 1 ½ bodyweight
This workout first appeared July 5th, 2003. More
than a year later, September 23, 2004, Steve M.,
Rutman, Steve S., Ross Hunt, Barry Cooper, and
Scott Kustes offered it as the toughest WOD
to date. Mr. Kustes referred to this workout as
"Three Bars of Death"
\"Mary" - ANS - Complete as many rounds in 20 minutes as you
can of:
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups
"Chelsea" (Pull-up, push-up, squat 5/10/15) proved
that a powerful cardiorespiratory stimulus could
be generated through simple calisthenic workouts.
"Mary", shows how tough calisthenic workouts
can be. First seen October 30th, 2004, the
time to beat is Dr. Todd Hockenbury's blistering
12 and 2/3 rounds. (This West Point gymnast and
Orthopedic Surgeon can be counted on to keep
the bar high.)
\"Nancy" - ANS - Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
,Finesse and control at high heart rate is critical.
"Nancy" demands it.
\1 block of carbohydrate - ANS - 9 g of carbohydrate
\1 block of fat - ANS - 1.5 g of fat
(This assumes that there is about 1.5 g
of fat in each block of protein, so the total
amount of fat needed per 1 block meal is
3 g.)
\1 block of protein - ANS - 7 g of protein
\2 ++ Faults in a Thruster - ANS - 1. Squatting early
2. Pressing early
PLUS the faults found in the air squat, front squat, press, and push press.
\2 Faults in a GHD Sit Up - ANS - 1. Incorrect set up (hips should be off the support pad)
2. Not extending the legs to initiate the return
\2 types of workout priorities - ANS - Task Priority
Time priority
\3 + 6 Faults in a Front Squat - ANS - 1. Elbows dropping
2. Immature torso position
3. Incorrect rack position
PLUS the faults in the air squat:
1. Loss of midline stabilization:flexion (flexed spine)
2. Loss of midline stabilization: extension (over extended spine)
3. Incomplete range of motion
4. Knees caving in
5. Knee-initiated squat
6. Weight shifting onto toes
\3 Faults in a Box jump - ANS - 1. Landing in a relaxed or collapsed position
2. Knees caving in during the jump
3. Knees caving in during the landing
\3 main metabolic pathways - ANS - These are the three engines that produce adenosine
triphosphate (ATP), the currency of effort of all energy output.
Phosphagen / Phosphocreatine
Glycolytic/Lactate
Oxidative
A human being is a vehicle with three engines. Suppose we discover there is a fourth engine;
we want capacity there, too. We develop capacity in all engines through our prescription:
constantly varied functional movement executed at very high intensity.We are looking for a
balance in the bioenergetics (the engines that fuel all human activity).
, \3 most important interdependent facets to any fitness program - ANS - Safety
Efficacy (the return; ability to produce results)
Efficiency (time rate of that adaptation, ability to produce results without waste)
\3 types of muscle - ANS - Smooth muscle - walls of the organs, found in arteries. Not under
voluntary control, not a factor in human movement.
Cardiac muscle - found in the heart. Classified as involuntary, but we can exert some control
over it.
Skeletal muscle - Directly involved in human movement. Voluntary because we control the
initiation, magnitude, and termination of contraction consciously.
\4 + 6 Faults in a Back Squat - ANS - 1. Loss of midline stabilization: overextension
2. Knees moving forward during the squat
3. Hips rising too quickly
4. Immature torso position
PLUS all of the faults observed in the air squat:
1. Loss of midline stabilization:flexion (flexed spine)
2. Loss of midline stabilization: extension (over extended spine)
3. Incomplete range of motion
4. Knees caving in
5. Knee-initiated squat
6. Weight shifting onto toes
\4 + 6 Faults in the Overhead Squat - ANS - 1. Inactive shoulder position (elbows slightly flexed,
shoulder girdle is depressed). Elbows should be extended and the shoulder girdle engaged by
shrugging slightly up into the bar.
2. Bar moving forward of the frontal plane
3. Internally rotated shoulders (Easily seen when the elbows point towards the rear). Arm should
externally rotated while shrugging slightly into the bar.
4. Immature torso position (if the chest drops too much)
PLUS all of the faults observed in the air squat:
1. Loss of midline stabilization:flexion (flexed spine)
2. Loss of midline stabilization: extension (over extended spine)
3. Incomplete range of motion
4. Knees caving in
5. Knee-initiated squat
6. Weight shifting onto toes
\4 ++ faults in a butterfly pull-up - ANS - 1. Loss of midline stabilization
2. Elbows back or flaring
3. Incomplete range of motion
4. Improper return
Plus the faults observed in the kipping pull up and the pull up
"Angie" - ANS - 100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
\"Annie" - ANS - 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
\"Barbara" - ANS - 5 rounds for time
3 min rest between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
\"Chelsea" - ANS - Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
\"Diane" - ANS - 21-15-9 reps
Deadlift 225 lbs
Handstand push-ups
\"Elizabeth" - ANS - 21-15-9 reps
Clean 135 lbs
Ring Dips
\"Fran" - ANS - 21-15-9
Thruster 95 lbs
Pull-ups
\"Helen" - ANS - 3 rounds fortime:
400 meter run
1.5 pood Kettlebell swing (21 times)
Pull-ups (12 reps)
\"Isabel" - ANS - Snatch 135 pounds, 30 reps for time
\"Jackie" - ANS - For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
,30 Pull-ups
Not everyone has a rower, but "Jackie" is reason
enough to buy one. A second round at 500/25/15
and a third at 250/15/10 make for a perfect
workout
\"Karen" - ANS - Wall-ball 150 shots
Simple and elegant, "Karen", has the effect of
three girls. Mike Weaver's 4:52 is the mark to
beat. The target is at ten feet, the ball is 20
pounds, and each shot requires a full squat.
\"Linda" - ANS - 10-9-8-7-6-5-4-3-2- and 1 rep rounds for time
of:
Clean ¾ bodyweight
Bench bodyweight
Deadlift 1 ½ bodyweight
This workout first appeared July 5th, 2003. More
than a year later, September 23, 2004, Steve M.,
Rutman, Steve S., Ross Hunt, Barry Cooper, and
Scott Kustes offered it as the toughest WOD
to date. Mr. Kustes referred to this workout as
"Three Bars of Death"
\"Mary" - ANS - Complete as many rounds in 20 minutes as you
can of:
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups
"Chelsea" (Pull-up, push-up, squat 5/10/15) proved
that a powerful cardiorespiratory stimulus could
be generated through simple calisthenic workouts.
"Mary", shows how tough calisthenic workouts
can be. First seen October 30th, 2004, the
time to beat is Dr. Todd Hockenbury's blistering
12 and 2/3 rounds. (This West Point gymnast and
Orthopedic Surgeon can be counted on to keep
the bar high.)
\"Nancy" - ANS - Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
,Finesse and control at high heart rate is critical.
"Nancy" demands it.
\1 block of carbohydrate - ANS - 9 g of carbohydrate
\1 block of fat - ANS - 1.5 g of fat
(This assumes that there is about 1.5 g
of fat in each block of protein, so the total
amount of fat needed per 1 block meal is
3 g.)
\1 block of protein - ANS - 7 g of protein
\2 ++ Faults in a Thruster - ANS - 1. Squatting early
2. Pressing early
PLUS the faults found in the air squat, front squat, press, and push press.
\2 Faults in a GHD Sit Up - ANS - 1. Incorrect set up (hips should be off the support pad)
2. Not extending the legs to initiate the return
\2 types of workout priorities - ANS - Task Priority
Time priority
\3 + 6 Faults in a Front Squat - ANS - 1. Elbows dropping
2. Immature torso position
3. Incorrect rack position
PLUS the faults in the air squat:
1. Loss of midline stabilization:flexion (flexed spine)
2. Loss of midline stabilization: extension (over extended spine)
3. Incomplete range of motion
4. Knees caving in
5. Knee-initiated squat
6. Weight shifting onto toes
\3 Faults in a Box jump - ANS - 1. Landing in a relaxed or collapsed position
2. Knees caving in during the jump
3. Knees caving in during the landing
\3 main metabolic pathways - ANS - These are the three engines that produce adenosine
triphosphate (ATP), the currency of effort of all energy output.
Phosphagen / Phosphocreatine
Glycolytic/Lactate
Oxidative
A human being is a vehicle with three engines. Suppose we discover there is a fourth engine;
we want capacity there, too. We develop capacity in all engines through our prescription:
constantly varied functional movement executed at very high intensity.We are looking for a
balance in the bioenergetics (the engines that fuel all human activity).
, \3 most important interdependent facets to any fitness program - ANS - Safety
Efficacy (the return; ability to produce results)
Efficiency (time rate of that adaptation, ability to produce results without waste)
\3 types of muscle - ANS - Smooth muscle - walls of the organs, found in arteries. Not under
voluntary control, not a factor in human movement.
Cardiac muscle - found in the heart. Classified as involuntary, but we can exert some control
over it.
Skeletal muscle - Directly involved in human movement. Voluntary because we control the
initiation, magnitude, and termination of contraction consciously.
\4 + 6 Faults in a Back Squat - ANS - 1. Loss of midline stabilization: overextension
2. Knees moving forward during the squat
3. Hips rising too quickly
4. Immature torso position
PLUS all of the faults observed in the air squat:
1. Loss of midline stabilization:flexion (flexed spine)
2. Loss of midline stabilization: extension (over extended spine)
3. Incomplete range of motion
4. Knees caving in
5. Knee-initiated squat
6. Weight shifting onto toes
\4 + 6 Faults in the Overhead Squat - ANS - 1. Inactive shoulder position (elbows slightly flexed,
shoulder girdle is depressed). Elbows should be extended and the shoulder girdle engaged by
shrugging slightly up into the bar.
2. Bar moving forward of the frontal plane
3. Internally rotated shoulders (Easily seen when the elbows point towards the rear). Arm should
externally rotated while shrugging slightly into the bar.
4. Immature torso position (if the chest drops too much)
PLUS all of the faults observed in the air squat:
1. Loss of midline stabilization:flexion (flexed spine)
2. Loss of midline stabilization: extension (over extended spine)
3. Incomplete range of motion
4. Knees caving in
5. Knee-initiated squat
6. Weight shifting onto toes
\4 ++ faults in a butterfly pull-up - ANS - 1. Loss of midline stabilization
2. Elbows back or flaring
3. Incomplete range of motion
4. Improper return
Plus the faults observed in the kipping pull up and the pull up
