CrossFit WOD

Wednesday 4.25.18

Three Danes CrossFit – CrossFit


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



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)



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.



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.



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.



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 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