February 2019

Three Danes CrossFit – CrossFit

CROSSFIT OPEN WORKOUT 19.2

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

WOD

Warm-up

3 Rounds

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

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Wall Split

Hip Bridge

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

Rig Calf Stretch

WOD warm up

Complete the following at 50% WOD weight

5 Toes To Bar

5 Front Squat

5 Power Clean

5 Squat Clean

then complete the following at WOD weight

3 Toes To Bar

3 Front Squat

3 Power Clean

3 Squat Clean

WOD

Three Danes CrossFit – CrossFit

WOD

For Time

Calorie Row 50/40

50 Kettlebell Swings 53#/ 35#

Calorie Bike 50/ 40

Warm-up

3 Rounds

15 Push Ups

15 Thrusters 45#/ 35#

15 Shoulder Taps

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack Stretch

Cradle Stretch

Wrist Stretch

Wall Splits

Squat Stretch – feet on wall

Samson Stretch

Spiderman Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Arm Circles

Weightlifting

For Time

18 Clean @ 65% 1RM

Rest 3:00

12 Clean @ 70% 1RM

Rest 3:00

6 Clean @ 75% 1RM

Percentages based on 1RM Power Clean

Clean reps can be Power, Squat, or a mix of both

WOD

Metcon (Time)

For Time

Calorie Row 50/40

50 Kettlebell Swings 53#/ 35#

Calorie Bike 50/ 40

Three Danes CrossFit – CrossFit

WOD

CrossFit Open 17.1

10 Alternating Dumbbell Snatch 50#/ 35#

15 Burpee Box Jump Overs 24″/ 20″

20 Alternating Dumbbell Snatch 50#/ 35#

15 Burpee Box Jump Overs 24″/ 20″

30 Alternating Dumbbell Snatch 50#/ 35#

15 Burpee Box Jump Overs 24″/ 20″

40 Alternating Dumbbell Snatch 50#/ 35#

15 Burpee Box Jump Overs 24″/ 20″

50 Alternating Dumbbell Snatch 50#/ 35#

15 Burpee Box Jump Overs 24″/ 20″

Warm-up

Bike 1k

Row 1k

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Wall Stick-up on the floor

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge hold with leg lift

Samson Stretch

Spiderman Stretch

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Three Danes CrossFit – CrossFit

WOD

Snatch Pull and Hang Snatch from below knee:

2+3 @ 50%, 2+3 @ 60%, 2+2 @70%, and finish with 4 sets of 1+2 @ 80%

Push Jerk:

3 @ 50%, 3 @ 60%, 2 @ 70%, and then 4 sets of 1 rep @ 75%

Warm-up

2 rounds

1 minute Jump Rope

Walking lunges across floor

10 Jumping Pull-Ups

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Wall Stick-Up; thumbs, fists, palms

Scorpion Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Samson Stretch

Spiderman Stretch

Hollow Rock

Superman

Weightlifting

Snatch Pull

2+3 @ 50%, 2+3 @ 60%, 2+2 @70%, and finish with 4 sets of 1+2 @ 80%

Hang Snatch

2+3 @ 50%, 2+3 @ 60%, 2+2 @70%, and finish with 4 sets of 1+2 @ 80%

Clean Pull

3 @ 80%, 2 sets of 2 reps @ 90%, and 4 sets of 1 rep at 100%

Back Squat (4 @ 85%, 4 @ 95%, and finish with 4 sets of 4 reps)

Push Jerk (3 @ 50%, 3 @ 60%, 2 @ 70%, and then 4 sets of 1 re)

Three Danes CrossFit – CrossFit

WOD

10 RFT

4 Overhead Squats 135#/ 95#

8 Push-Ups

12 Double Dumbbell Clean 50#/ 35#

Warm-up

3 Rounds

10 Cal Bike

10 Jumping Lunges

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Wall Stick-up

Scorpion Stretch

Cradle Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Hollow Rock

Superman

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

WOD

Metcon (Time)

10 RFT

4 Overhead Squats 135#/ 95#

8 Push-Ups

12 Double Dumbbell Clean 50#/ 35#

Three Danes CrossFit – CrossFit

WOD

Warm-up

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack Stretch

Wall Stick-up on the floor

Wall Stick-Up; thumbs, fists, palms

Scorpion Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Parallette assisted floor split

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Hip Bridge hold with leg lift

Lunge Stretch – elevated foot

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Warrior Squat

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Hollow Rock

Superman

Superman Arm Raises

Superman Arm Hold

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

Banded Scapular Pull Down

Banded Pigeon stretch

Banded External Shoulder Rotation

Banded Ankle Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Inverted Scorpion Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

WOD

Three Danes CrossFit – CrossFit

OPEN GYM

Three Danes CrossFit now offers open gym on Sundays! 8am – 11am

There will be no WOD scheduled for Sunday, but Trainers are available the entire time to help you accomplish your goals, and keep you safe!

Three Danes CrossFit – CrossFit

19.1 FUN!

WOD

15 Minutes AMRAP

Calorie Bike 15/ 10

10 Clean and Jerk 115#/ 75#

Calorie Bike 15/ 10

10 Clean and Jerk 135#/ 95#

Calorie Bike 15/ 10

10 Clean and Jerk 165#/ 115#

Calorie Bike 15/ 10

10 Clean and Jerk 195#/ 135#

Calorie Bike 15/ 10

10 Clean and Jerk 225#/ 155#

Warm-up

50 Bar Facing Burpees

Mobility

Weightlifting

Build to a heavy single Squat Clean and then move to weightlifting component.

Squat Clean (3 sets of max rep Squat Cleans @ 75%)

Subtract number of squat cleans from 25 and complete that many burpees after each round.

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minutes AMRAP

Calorie Bike 15/ 10

10 Clean and Jerk 115#/ 75#

Calorie Bike 15/ 10

10 Clean and Jerk 135#/ 95#

Calorie Bike 15/ 10

10 Clean and Jerk 165#/ 115#

Calorie Bike 15/ 10

10 Clean and Jerk 195#/ 135#

Calorie Bike 15/ 10

10 Clean and Jerk 225#/ 155#

Three Danes CrossFit – CrossFit

CROSSFIT OPEN WORKOUT 19.1

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Warm-up

3 Rounds

5 Burpees

10 Squats

5 Push-Ups

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

PVC Circle

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Three Danes CrossFit – CrossFit

WOD

Every 5 Minutes for 20 Minutes

15 Thrusters 95#/ 65#

15 Burpee Box Jump Overs 24/20″

Row for Distance in remaining time

No Rest

Warm-up

3 Rounds

1 Minute Jump Rope

10 Thrusters 45#/ 35#

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack Stretch

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Samson Stretch

Spiderman Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Overhead Squat

Banded Good Morning

Weightlifting

Front Squat (4 – 4 – 4 – 4 – 4 – 4 – 4 @80% 1RM)

Front Squat

For Time

7×4 @ 80%

Rack and Unrack each set

WOD

Metcon (Distance)

Every 5 Minutes for 20 Minutes

15 Thrusters 95#/ 65#

15 Burpee Box Jump Overs 24/20″

Row for Distance in remaining time

No Rest
Score is cumulative distance rowed for entire wod.