Monthly Archives

April 2018

Tuesday 5.1.18

Three Danes CrossFit – CrossFit


WOD

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30/21 Calorie Row

Warm-up

(0-10:00)

:30 Seconds

Slow Ski Erg

Active Samson

Medium Ski Erg

Active Spidermans

Faster Ski Erg

Push-up to Down Dog

10 Repetitions

Air Squats

Medicine Ball Deadlifts

Medicine Ball Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

(10-15:00)

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Pigeon Pose – 1 Minute Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Teaching

(15-35:00)

Hang Power Cleans

Jump Position

It is common for athletes to send the knees forward when finding the jump position, leaving the shoulders behind the bar. If you were to tell athletes to jump as high as they could, they would most likely load their hips back and send their shoulders forward. If you were to throw a barbell in their hands, this would be considered the most powerful jumping position for the hang power clean. When bringing the bar back down to the top of the knee, have athletes send the hips back and shoulder forward.

Land Position

The landing position in the hang power clean is often more of a power lean. In the power lean, the hips and the knees track forward, leaving the back in a less than ideal position. In the landing position, looking to use the legs as shocks. Athletes can accomplish this by landing with the hips slightly back. Starting in the jump position, the order of operations goes hips back – jump – hips back.

Movement Prep

10 Second Jump Position Hold

10 Second Land Position Hold

3 Straight Arm Jumps

3 Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

Teaching

Wall Balls

Ball High & Close

Moving from hang power cleans directly to the wall balls, that will be a considerable amount of time spend in the front rack position. When the ball starts dropping towards the ground, it will feel significantly heavier and has a farther distance to travel to the target. The better athletes can keep the ball high on the body and close to the chest, the less fatigued this position will be. Trying to make this as similar to a barbell thruster as possible.

Relax the Arms

At the top of the movement, athletes frequently leave their hands straight overhead after throwing the ball to the target. Leaving the arms in the air over the course of many repetitions increases the time under tension and causes extra fatigue. After launching the ball upward, have athletes relax the arms back down to the front rack position to receiving the medicine ball for the next repetition. This will enable athletes to hold on for larger sets on both the wall balls, and later on the dumbbell and toes to bar.

Row

Legs, legs, legs

No matter how efficiently athletes use their legs on the previous two movements, it is inevitable that the arms will become fatigued. The row can either be a place to let them recover, or a place where fatigue is multiplied. A big lean back and pull with the arms is often the culprit. A quick change of direction with the shoulders is front of the hips in the catch position will help athletes get more out of their legs. Putting this effort into the front of the stroke will limit the amount of lean at the back of the stroke and help preserve the arms.

Handle to Shins

Finding a proper catch position is important on every stoke. It is often seen that shoulder are way behind the hips in the catch. Just like this is a bad position on the clean, it is a bad position for the row. Want athletes to delay a torso lean and a knee bend until the handle reaches the shins. Doing so will make for efficient strokes throughout the workout.

Rehearsal

(35-40:00)

1 Round

6 Hang Power Cleans

6 Wall Balls

6 Calorie Row

Metcon (Time)

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30/21 Calorie Row
While it is tempting to open up with large or unbroken sets, consistency will help athletes get their best possible score today. Opening with a set of 20+ is impressive, but unlikely able to be maintained. This workout is not won is the first round, rather a collective effort of each round. On the hang power cleans and the wall balls, sets of 2×15, 3×10, or even 6×5 will be best depending on the athlete. A pace that is slightly slower than athletes 2k pace will help them seamlessly transition back to the barbell.

Monday 4.30.18

Three Danes CrossFit – CrossFit


WOD

1000M up-hill row cash in

then 7-14-21

GHD Sit-Ups

Box Jumps 24/20

Toes To Bar

Deadlift 135/95

Rx+

weighted GHD Sit-Ups 25/15

Box Jumps 30/24

Deadlift 155/105

Warm-up

(0-8:00)

:30 Seconds

Row Easy

Push-up to Down Dog

Row Medium

Active Spidermans

Row Fast

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

(8-14:00)

30 seconds per leg:

Couch Stretch

Rig Calf Stretch

Then hold each of the following for one minute each:

Hamstring Stretch

Butterfly Stretch

Cobra Pose

Child Pose

Teaching

(14-20:00)

Back Squat

Control

While these are not tempo back squats, controlling the descent will allow athletes to stay in a good position and maintain tension. It is common to see athletes use a bounce, or stretch reflex, in the bottom of the squat to help them stand up. There is a benefit to utilizing the stretch reflex when trying to lift as much weight as possible, but for today’s purposes, a controlled eccentric (down) portion and explosive (up) concentric portion will better enable athletes to stay mechanically sound and keep their midline engaged throughout.

Spread the Floor

Instead of using the stretch reflex for tension and extra assistance, athletes can think about spreading the floor with the feet. Spreading the floor outward recruits more glute and hamstrings, the same muscles that contribute to the stretch reflex. The more muscle involved, the greater the potential for the lift.

Chest Up

When moving through sets of back squats at increasing weights, we want to make sure that athletes are keeping their chest up throughout the whole movement. When tired, the hips have the tendency to rise first, making for a longer bar path while putting extra strain on the lower back. Keeping the chest up helps the bar stay balanced over the mid foot and allows the legs to do their job in a good position.

Back Squat (5-3-3-1-1-1)

(20-35:00)

Take your time slowly increasing the weight each set until you reach your 1Rep Max Back Squat.

Maintaining Correct Form Is EVERYTHING!

*make sure to take 1-2 min rest between sets

Metcon (Time)

(35-55:00)

1000M up-hill row cash in

then 7-14-21

GHD Sit-Ups

Box Jumps 24/20

Toes To Bar

Deadlift 135/95

Rx+

weighted GHD Sit-Ups 25/15

Box Jumps 30/24

Deadlift 155/105

CASH OUT

(55-60:00)

Utilizing the bands and the rig to do some auxiliary shoulder work to improve strength, flexibility, and conditioning.

CrossOver Symmetry Band Work:

with bands attached to rig at shoulder height perform:

25 crossover pulls (elbows up shoulder height, palms facing down)

25 pulls straight back (elbows up shoulder height, palms facing down)

with bands attached to rig at elbow height perform:

25 band pull backs (with palms facing each other and elbows being pulled straight back to your side)

Sunday 4.29.18

Three Danes CrossFit – CrossFit


Stretching and Mobility every day at Three Danes CrossFit!

WOD

21-18-15-12-9-6-3

Calorie Schwinn Bike

Strict Press (75/55)

Warm-up

(0-10:00)

Bike; easy pace

3 Minute

3 rounds:

5 Push-ups

7 Sit-ups

9 Squats

1 Minute

PVC Circle

Alternating Spidermans

“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

(10-20:00)

Couch Stretch – 1:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

then perform each of the following for one minute each:

Butterfly Stretch

Cobra Pose

Child Pose

Teaching

(20-35:00)

Strict Press

Elbows Forward, Head Back

Keeping the elbows slightly forward of the bar and getting the head out of the way will make sure the press finishes directly over the center of the body. It often happens that elbows start behind the bar and the bar loops around the head. Although the bar is empty, looking to move very well on these.

Stay Tight

Squeezing the core and the glutes will create a stable platform to press from. One of the most common faults seen is an arch of the lower back. Focusing on staying tight will help minimize or avoid this position.

Rehearsal

(35-40:00)

1 Round:

6 Calorie Bike

6 Strict Press

3 Calorie Bike

3 Strict Press

Metcon (Time)

21-18-15-12-9-6-3

Calorie Schwinn Bike

Strict Press (75/55)

Saturday 4.28.18

Three Danes CrossFit – CrossFit


Everyone wants to “Come Play With The Big Dogs!” Here, Lorenzo is checking Griffin’s bone chewing form.

WOD

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

Warm-up

(0-10:00)

Line Drills-one time back and forth across the box

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

then complete:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

performed with empty barbell

Mobility

(10-15:00)

Couch Stretch – 1 Minute Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Teaching

(15-30:00)

Burpees

Step Up vs. Jump Up

There are a couple different methods for getting to the standing position of the burpee. On the step up method, athletes will jump one foot to the outside of the one hand, similar to an active spiderman stretch, and then bring the trail leg forward to the outside of the other hand before jumping tall. On the jump up method, athletes will pop both feet up outside of the hands before performing their small jump up. Neither method is wrong, but we are looking for the one that will be most consistent today.

Feet Outside of Hands

On the jump out of the bottom of the burpee, it is important that athletes jump their feet outside of the hands. Feet sometimes land within the hands, causing athletes to land on their toes into a less stable base. Landing on the toes will also excessively tax the quads. Whether stepping up or jumping up, looking for the feel to land in about squat stance or a little wider.

Movement Prep

3 Spidermans (each leg)

3 Push-ups

3 Frog Hops

3 Burpees

Power Clean

Hips Back

With the power cleans most likely being performed as singles today, a lot of attention can be placed into moving well while moving the barbell. What is sometimes seen on the power clean is athletes catching with the hips forward and shoulders back. We are looking for athletes to catch each rep with the hips back.

Pull Under

Thinking about the action of the squat clean will also help athletes pull under the bar. As long as the bar is received above parallel, it is still considered a power clean. Over the course of 20 minutes, pulling the body under the bar as opposed to pulling the bar all the way up to a standing position will help athletes preserve their pull and cycle these repetitions at a steadier pace.

Movement Prep

Hold Receiving Position – 10 Seconds

High Hang Power Clean – 3 Repetitions

Hang Power Clean – 3 Repetitions

Power Clean – 3 Repetitions

5 Minutes to Build to Workout Weight

Rehearsal

(30-35:00)

1 Round:

5 Power Cleans

5 Burpees

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run
*Looking to maintain your maximum sustainable pace for the entire 20 min

Friday 4.27.18

Three Danes CrossFit – CrossFit


Rogue and Willow showing Marc S. some Three Danes love!

WOD

3 rounds

30 seconds at each station followed by 30 seconds of rest

rotate stations and record reps after each 30 seconds work

Score is combined total rep count for all stations after all 3 rounds are completed

Rope Climb; 1 rep per climb (3 scale downs = 1 rope climb)

Around the World Wreck Bag Slam; 1 rep per slam (40/25)

Slam Ball Push Up; alternate hands on the ball, 1 rep per push up (50/30)

Ski Erg; total cal, 1 rep per cal

GHD Hip Extension

Bear Crawl Slam Ball Push; go from GHD’s to opposite wall and back, 1 rep per each mat covered (50/30)

Rower Crunch; 1 rep per crunch

Bear Crawl Wreck Bag Drag; go from GHD’s to opposite wall and back, 1 rep per each mat covered (40’s/25’s)

Wall Run; one way = 2 reps

Wall Walks

Warm-up

(0-15:00)

3 Minute Easy Bike

1:00 Active Spidermans

1:00 Active Samson

1:00 Walkouts

3 Rounds:

3 Push-ups

6 Sit-ups

9 Air Squats

Mobility

(15-25:00)

Couch Stretch – 1:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute (each direction)

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

PVC Circles- 1 Minute

Rehearsal

(25-30:00)

Layout and explain each station for todays WOD!

Metcon (AMRAP – Reps)

3 rounds

30 seconds at each station followed by 30 seconds of rest

rotate stations and record reps after each 30 seconds work

Score is combined total rep count for all stations after all 3 rounds are completed

Rope Climb; 1 rep per climb (3 scale downs = 1 rope climb)

Around the World Wreck Bag Slam; 1 rep per slam (40/25)

Slam Ball Push Up; alternate hands on the ball, 1 rep per push up (50/30)

Ski Erg; total cal, 1 rep per cal

GHD Hip Extension

Bear Crawl Slam Ball Push; go from GHD’s to opposite wall and back, 1 rep per each mat covered (50/30)

Rower Crunch; 1 rep per crunch

Bear Crawl Wreck Bag Drag; go from GHD’s to opposite wall and back, 1 rep per each mat covered (40’s/25’s)

Wall Run; one way = 2 reps

Wall Walks

Thursday 4.26.18

Three Danes CrossFit – CrossFit


Matt Bonnefond is home on leave from the USAF from active duty overseas and has chosen Three Danes CrossFit to get his WOD on. We are glad to have you with us and thank you for your service!

WOD

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

Warm-up

(0-6:00)

:30 seconds slow row

:30 seconds jumping jacks

:30 seconds medium row

:30 seconds active spidermans

:30 seconds slightly faster row

:30 seconds active samson

followed by…

2 rounds:

5 Push-ups

7 Sit-ups

9 Squats

Mobility

(6-10:00)

Pigeon Pose on Box – 1:00 each side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch. Elevate onto 24” box.

Rig Calf Stretch – 1:00 each side

Place the bottom of one foot completely on an upright of the rig as you step away, bend down, and lean back on the opposite leg. (almost like a Cossack Squat) Then turn and face the upright and slowly bring your hips up to meet the upright while trying to keep your foot on the upright.

Teaching

(10-25:00)

Row

Today’s focus is on the recovery position back to the catch. The order in which we return towards the monitor is often mixed up, with the knees leading the way on many occasions. Doing this puts athletes in a less powerful catch position. Looking to address:

1. Extend arms straight before leaning forward with hips towards monitor.

2. When hands have cleared knees, let knees bend which will slide the seat down the rail.

3. Find vertical shin in catch position.

4. Look to make this systematic and second nature over time. This starts with going slow in practice, before adding speed.

Box Jumps

While rebounding box jumps are a quicker movement that will help athletes get this workout accomplished quicker, they are another one of those sport specific skills that competitors need to be able to do. However, for the majority of athletes in class, this movement carries more risk than reward. Instead of pushing the limits of an achilles injury, encourage those in class with no goals of competing to step down after each rep. Despite being slower than rebounding, that doesn’t mean that this method can’t be quick. On the step down, athletes can immediately jump right back up when the second foot hits the ground. This helps with cadence and consistency through the three sets of box jumps.

10 Small Hops

10 Higher Hops

3 Step-ups (each leg)

3 Box Jumps (step down, lower box)

3 Box Jumps (step down, workout height box)

Burpees

Consistency is more important than speed here. Moving methodically at a cadence that can be maintained and carried over in to the box jumps is key. Taking a small composure breath at the top of each rep will help keep these steady. Preparing for movement with:

3 Spidermans (each leg)

3 Push-ups

3 Frog Jumps (jump feet outside of hands from high plank position)

3 Burpees

Rehearsal

(25-30:00)

100 Meter Row

4 Burpees

4 Box Jumps

100 Meter Row

2 Burpees

2 box Jumps

Metcon (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

Wednesday 4.25.18

Three Danes CrossFit – CrossFit


WOD

3-Position Clean + Split Jerk

followed :

4 x (:20 seconds on, :10 seconds off)

GHD Sit-Ups

OHS (75/55)

GHD Sit-Ups

OHS (75/55)

*complete 4 rounds of one exercise before moving to the next exercise

Warm-up

(0-6:00)

4 Walkouts

4 Active Spidermans (each leg)

4 Active Samson (each leg)

4 Cossack Squats (each leg)

3 Walkouts

3 Active Spidermans (each leg)

3 Active Samson (each leg)

3 Cossack Squats (each leg)

2 Walkouts

2 Active Spidermans (each leg)

2 Active Samson (each leg)

2 Cossack Squats (each leg)

followed by…

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

Mobility

(6-10:00)

Front Rack Stretch – 1:00

Lay on your stomach with your arms in front of you, elbows bent at 90 degrees. Two goals in mind, in this order:

1 – Try to close the gap between your armpits and the floor. We can accomplish this by reach farther out with our bent elbows.

2 – Aim to keep the elbows as tight together as you can.

You’ll feel this stretch in the shoulders, lats, and triceps. This will bring a higher elbow position today in our front rack.

Couch Stretch – 1:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Teaching

(10-25:00)

High Hang Power Clean

Speed Under the Bar

The further the bar travels down the thigh, the more power we can generate from our hips and legs to propel the bar upward towards the shoulder. With the high hang power clean starting highest up the leg, setting the tone on speed under the bar here will be important for this lift and every other lift. The heavier the weight gets, the greater the speed needed to pull under the bar. A paradigm shift here will help athletes improve technique and move more weight. Instead of thinking about pulling the bar to the shoulders, the focus can be pulling their shoulders down under the bar.

Hang Power Clean

Knuckles Down and Back

The lower the bar travels and the heavier the weight gets, the more gravity wants to pull the bar away from the body. The further the bar travels away from our center of mass, the harder it will be to control and the heavier it will feel. Getting knuckles down underneath the bar and back towards the body creates a firm grasp and helps the bar stay as close as possible.

Power Clean

Speed Through the Middle

Being the third movement of the complex, there may be the temptation to rush this lift and try to rip it off the floor. Being patient until the bar is above the knee will help with keeping the bar close and maintaining a good back position.

Split Jerk

Find Balance

The benefit of split jerking is being able to receive the bar in a balanced position, equally distributing the weight between both legs. What tends to happen most frequently is that most of the weight is shifted forward onto the front foot. This can occur due to the front foot not stepping far enough forward or the back leg remaining straight. Making sure athletes get comfortable finding the balanced jerk position in an unloaded environment and with light weight will help them better feel out the receiving position at heavier loads.

Complex

(25-40:00)

Giving athletes about 15 minutes to build up to something “heavy” for today’s complex. Technique and speed take priority over loading. Building to something “heavy” means that athletes are still challenging themselves by climbing in load, but moving incredibly well. The complex goes as follows:

1 High Hang Power Clean (mid-thigh)

1 Hang Power Clean (top of knee)

1 Power Clean (from floor)

1 Split Jerk

Note that there is not a split jerk following each clean, only following the power clean from the floor. Focus points for each portion of the complex below.

Rehearsal

(40-50:00)

set up barbells with appropriate weight for Overhead Squat, and adjust GHD accordingly

then complete:

Quick practice round to confirm barbell weights:

2 rounds:

5 OHS

5 GHD Sit-ups

Metcon (AMRAP – Reps)

4 x (:20 seconds on, :10 seconds off)

GHD Sit-Ups

OHS (75/55)

GHD Sit-Ups

OHS (75/55)
*complete 4 rounds of one exercise before moving to the next exercise

Monday 4.23.18

Three Danes CrossFit – CrossFit


WOD

Teams of 3:

AMRAP 25:

150/100 Calorie Bike, 100 Power Cleans (135/95)

150/100 Calorie Bike, 80 Push Jerks (135/95)

150/100 Calorie Bike, 60 Front Squats (135/95)

150/100 Calorie Bike, 40 Clusters (135/95)

Teams of three workout, alternating back and forth between the bike and barbell movements. Limiting factor in the workout today will most likely be the push jerk. Looking to find a weight that athletes could complete 20+ reps unbroken of this movement when completely fresh. It is ok to have teams with multiple barbells to ensure proper stimulus for each athlete. If there is a mixed team of males and females, complete 125 calories on the bike. Options if you don’t have bike listed below:

Warm-up

(0-10:00)

Three partners rotating through three stations (Bike, Active Stretching, Mobility)

1 Minute

Easy Bike

Active Spidermans

Front Rack Stretch

45 Seconds

Medium Bike

Active Samson

Squat Hold

30 Seconds

Faster Bike

Air Squats

Child’s Pose

followed by…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Teaching

(10-25:00)

Every athlete will have their own barbell as we teach and prep these movements.

Focus Point Across All Movements

Keep the Bar Close to Center of Body

Power Cleans

Lats on

When the lats relax, the bar has a tendency to swing away from the body, creating a less efficient bar path to the shoulders. Squeezing the bar tight to the body makes for better control of the weight as it travels to the finish position.

Movement Prep:

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Push Jerk

Forearms

Wherever the forearms are pointed while in the front rack position is where the bar will end up overhead. If our elbows drop in the dip or are behind the bar from the start, the bar will finish out in front of the body. Placing the elbows slightly in front of the bar will result in the forearms pointing directly over the middle of the body, where we want it to go.

Movement Prep:

Hold Finish Position – 5 seconds

Hold Dip Position – 5 seconds

3 Push Jerks

Front Squat

Bar on Shoulders

Holding the bar with a loose fingertip grip will help athletes get the elbows as high as possible and maintain bar contact with the shoulders throughout. As they squat, leading with the elbows will allow the weight to stay balanced over the middle of the body through the full range of motion

Movement Prep:

5 Pausing Front Squats

Clusters

All of the Above

Putting all our previous movements together with the clusters. However, one of the things that will change is maintaining a full grip on the bar throughout. Using a loose fingertip grip and re-catching in a full grip overhead is a risky move with a loaded barbell. Thinking about a similar hand position to the push jerk on the clusters.

Movement Prep:

2 High Hang Clusters

1 Hang Cluster

1 Cluster

WOD Rehearsal

(25-30:00)

5 Calorie Bike

2 Power Cleans

2 Push Jerks

2 Front Squats

2 Clusters

Athlete 1 will complete 5 calories, then athlete 2, then athlete 3.

Athlete 1 will complete 2 power cleans, then athlete 2, then athlete 3.

And so on…

Strategy

On the Bike:

Thinking big effort and quick transitions here. We want athletes off the bike before they start to slow down. Picking a calorie number or time interval that works for each team will make for smoothest transitions here.

On the Barbell:

Potential break-up strategies for barbell movements below. Some numbers are not divisible by 3, so one athlete will have to do more repetitions on those.

Power Cleans: (8-8-8-8)

Push Jerks: (10-8-7)

Front Squats: (10-10 or 12-8)

Clusters: (5-4-4)

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

150/100 Calorie Bike, 100 Power Cleans (135/95)

150/100 Calorie Bike, 80 Push Jerks (135/95)

150/100 Calorie Bike, 60 Front Squats (135/95)

150/100 Calorie Bike, 40 Clusters (135/95)

Sunday 4.22.18

Three Danes CrossFit – CrossFit


WOD

5 Rounds:

30/21 Calorie Bike

200 Meter Wreck Bag Run (40/25)

Warm-up

(0-10:00)

200 Meter Run

Quad Stretch

Knee to Chest

Cradle Stretch

1 Minute Bike

Soldier Kicks

Side Lunge

Air Squats

100 Meter Run

Active Spiderman

Active Samson

Walkouts

:30 Second Bike

Mobility

(10-20:00)

Down Dog with Foot Pedal – 1:00


Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

Pigeon Pose – 1:00 Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Teaching

(20-25:00)

Bike

Breathe

Coming off the wreck bag run, focusing on the breath here will make the workout more manageable. Immediately transition to the bike and use the first few calories to sit tall and recover before finding a consistent pace.

Legs + Arms

When we run, the arms assist in the movement, but are not the main movers. Same idea on the bike. We want to get the arms involved on the bike enough to take a bit of pressure off the legs for the weighted runs.

Wreck Bag

Chest High

There is often the tendency to lean forward at the hips when there is a weight on the shoulders. Keeping the chest high throughout the wreck bag run will minimize fatigue on the lower back and assist with breathing.

Bag Across the Shoulders

While getting the bag to one shoulder is easier, taking the extra seconds to place the bag evenly across the back will be a more comfortable running position. It also minimizes the amount of times you have to move the bag to the other side and doesn’t fatigue one side more than the other.

Rehearsal

(25-30:00)

1 Round:

10/7 Calorie Bike

100 Meter Wreck Bag Run

Metcon (Time)

5 Rounds:

30/21 Calorie Bike

200 Meter Wreck Bag Run (40/25)

Saturday 4.21.18

Three Danes CrossFit – CrossFit


WOD

“Barbara”

5 Rounds:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3:00 Between Rounds

Classic CrossFit benchmark workout with “Barbara” today. Big totals today on these bodyweight movements, with 100 pull-ups, 150 push-ups, 200 sit-ups, and 250 air squats. A couple of modification options for total volume is to drop the rounds to three or change the rep scheme to 10-20-30-40. Looking for this session to take no more than 40 minutes. The first two movements tend to give athletes the most trouble. Choosing proper modifications on both the pull-ups and the push-ups will ensure the best stimulus for each athlete.

Score is total time including rest.

Warm-up

(0-5:00)

:30 Seconds – :20 Seconds – :10 Seconds

30 seconds through all movements, then 20 seconds, then 10 seconds.

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Knuckle Drags

Walkouts

Teaching

(5-15:00)

Take this time to go over all the movements and modifications needed (if any), and to set up each station in preparation for the WOD

Rehearsal

(15-20:00)

1 Round:

5 Pull-ups

10 Push-ups

15 Sit-ups

20 Air Squats

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Classic CrossFit benchmark workout with “Barbara” today. Big totals today on these bodyweight movements, with 100 pull-ups, 150 push-ups, 200 sit-ups, and 250 air squats. A couple modification options for total volume is to drop the rounds to three or change the rep scheme to 10-20-30-40. Looking for this session to take no more than 40 minutes. The first two movements tend to give athletes the most trouble. Choosing proper modifications on both the pull-ups and the push-ups will ensure the best stimulus for each athlete.

Score is total time including rest.