Monthly Archives

June 2019

Monday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

1:00 Pigeon Pose Each side

1:00 Frog Stretch Each Side

Into…

AMRAP x 6 MINUTES

:30 Bike (Moderate)

5/5 Single Arm RKBS

5/5 KB Bent Over Row

10 Alt. Goblet Cossack Squats

Strength

Back Squat (5×5 (30×1))

Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

200m Run

20/15 Cal Bike

12 Strict Pull-ups

-15:00 Hard Cap-

Sunday

Three Danes CrossFit – CrossFit

WOD

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

Now there will be a supervised block of time every week for our members and guests to come and get some more focused attention outside the traditional class environment. It is a great opportunity to work skills, supplement a strength program, or train for that upcoming competition. If you are entered in an on line competition, then this would be the time for you to come and get your WOD completed. Athletes can structure their own training time while at Open Gym, or the Trainer that day can help you select a WOD for you to complete.

If you are looking for something but can’t figure out what to do, try doing the following work out. Either way a Trainer will be available the entire time to help you accomplish your goals, and keep you safe!

Warm-up

Warm-up (No Measure)

8x100m “Easy” Relay Races…

then…

AMRAP x 8 Minutes

2, 4, 6, 8…

Up/Down Broad Jumps

Glute Bridges

Step Ups

Workout

Metcon (Time)

FOR TIME

50 Burpees*

into…

5 ROUNDS

12 DB Hang Power Clean (50/35)|(35/25)

12 DB Suitcase Box Step-Over (24/20)

into…

50 Burpees

*Cap Burpees at 5:00 for both Buy-In and Cash-Out.

Cool Down

Warm-up (No Measure)

2:00 Slow Pedal on Bike

2:00 Rebound Recovery

Saturday

Three Danes CrossFit – NCCOMPETE

A. CONDITIONING

Metcon (10 Rounds for time)

10 SETS

500m Row @ 2K PR Pace

-Rest 2:00 b/t Sets-

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

400m as a class.

Into…

CHIPPER WARM-UP

(10 Minute Time-Cap)

20 Up-Downs

20 Medicine Ball Front Squats

20 V-Ups / Tuck-Ups

20 Medicine Ball Push Press

20 Mountain Climbers (each side)

20 Medicine Ball Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE 7s”

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES

100m Run

7 Wall Balls (20/14)

7 Toes to Bar
Score is total wall balls + toes to bar + rounds/reps on AMRAP

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME @ 70% EFFORT

5 ROUNDS

20 DBall Over Shoulder* (AHAP)

50 Double Unders

-Rest 10:00-

5 ROUNDS

100′ Yoke Carries (AHAP)**

10 DB Snatches (100/75)

*Scale to 205/145 Power Clean

**Scale to BB Back Rack Hold or Walk

Friday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP X 7 MINUTES

5 Inchworms

10 Alt. Step-ups

10 Empty BB Single Leg RDL’s

10 Alt. Cossack Squats

10 BB Good Mornings

5/5 Runner’s Lunge with a Twist

Strength

Sumo Deadlift (5×5 (30X1))

Sumo Deadlift @Moderate-Heavy

-Rest as Needed b/t Sets-

Workout

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Thursday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Partner Warm-up

Round 1 – Partner 1 stays on rower for 3 minutes moving through the rowing progression while Partner 2 does the AMRAP

P1: 1:00 Arms only Rowing → 1:00 Arm + Body Rowing → 1:00 Full Rowing Strokes

P2…AMRAP of:

10 DB Strict Press

10 DB Hammer Curls

10 Tricep Kickbacks

Round 2 – Switch places with P2 rowing and P1 completing AMRAP

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

150 Cal Bike

600m KB Farmer Carry (70/53)

150 Cal Row

30:00 Hard Cap

*P1 works while P2 rests. Partners walk the 600m together switching as needed.

Optional Finisher

Metcon (No Measure)

“BEACH BODY ABS”

3 SETS

30 Heel Taps Over KB

30 Bicycle Crunches

Wednesday

Three Danes CrossFit – NCCOMPETE

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

4:00 Run @ 70% Effort

-Rest 2:00-

2:00 Run @ 80% Effort

-Rest 1:00-

1:00 Run @ 90% Effort

-Rest 3:00 b/t Sets-

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 Rounds (10:00 CAP)

40 Jumping Jacks → 30 Mountain Climbers → 20 Straight Leg Sit-ups → 10 Up-Downs

15 KB Deadlifts → 12 Goblet Squats → 5/5 SA KB Front Squat → 5/5 SA KB Thruster

15 Ring Rows → 12 Kips Swings → 10 Jumping Pull-ups → 6 Kipping Pull-ups

Strength

Squat Clean (8×2)

EVERY 1:30 FOR 8 SETS

2 Squat Cleans*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS*

4 Below The Knee Hang Power Cleans + 2 Above the Knee Hang Squat Cleans + 1 Squat Clean

-Rest 2:00-3:00 b/t Sets-

*Start light and build to a moderate set of the complex

Wednesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

(10:00 CAP)

40 Jumping Jacks → 30 Mountain Climbers → 20 Straight Leg Sit-ups → 10 Up-Downs

15 KB Deadlifts → 12 Goblet Squats → 5/5 SA KB Front Squat → 5/5 SA KB Thruster

15 Ring Rows → 12 Kips Swings → 10 Jumping Pull-ups → 6 Kipping Pull-ups

Strength

Squat Clean (8×2)

EVERY 1:30 FOR 8 SETS

2 Squat Cleans*

*Sets 1-4 @Moderate-Heavy, Building

Sets 4-8 @Heavy, Across

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Tuesday 6.25.19

Three Danes CrossFit – CrossFit


WOD

Snatch Pull

3 reps @ 50%

3 reps @ 60%

2 reps @70%

4 x 1 @ 80%

Clean Pull from deficit

3 reps @ 80%

2 reps @ 90% (2x)

1 rep @ 100% (4x)

* percentages based of 1 rm Clean

Back Squat:

4 reps @ 85%

4 reps @ 95%, and finish with 4 sets of 4 reps @100+%

* percentages based of 1 rm Clean

Push Jerk:

3 reps @ 50%,

3 reps @ 60%

2 reps @ 70%

1 rep @ 75% (4x)

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:

Front Rack Stretch

Wall Stick-up

Scorpion Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Weightlifting

Snatch Pull

3 reps @ 50%

3 reps @ 60%

2 reps @70%

4 x 1 @ 80%

Clean Pull

3 reps @ 80%

2 reps @ 90% (2x)

1 rep @ 100% (4x)

* percentages based of 1 rm Clean

Back Squat

4 reps @ 85%

4 reps @ 95%,

2 reps @100+% (4x)

* percentages based of 1 rm Clean

Push Jerk

3 reps @ 50%,

3 reps @ 60%

2 reps @ 70%

1 rep @ 75% (4x)

Clean

Tuesday

Three Danes CrossFit – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME @ 80% EFFORT

21-15-9*

Cal Row

Cal Ski (30-20-10 Push-ups)

Cal Bike

*130 Double Unders after each set

-Rest 5:00-

Repeat!

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Line Drills!

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Cool Down

Warm-up (No Measure)

5:00 Foam Rolling*

*Focus on hip flexors and calves

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS*

4 Push Presses + 2 Push Jerks + 1 Split Jerk

-Rest 2:00-3:00 b/t Sets-

*Start light and build to a moderate set of the complex

Push Jerk (15 x 4)

EVERY 1:30 FOR 15 SETS

4 Push Jerks @ 75% of 1RM

Bent Over Row (3 x 10/10)

SA DB Bent Over Rows

3 x 10/10*

-Rest 1:30 b/t Sets-

*Tough Load each set

Monday

Three Danes CrossFit – NCCOMPETE

A. CONDITIONING

Metcon (8 Rounds for time)

8 SETS @ 80% EFFORT

15/12 Cal Bike

15 Burpees Over Box (24/20)

200m Run

-Rest 2:00 b/t Sets-

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

10 Kip Swings

5 Ring Rows*

5 BB Strict Press

10 Hollow Rocks

*no false grip

Extended Warm-up

Warm-up (No Measure)

FOR QUALITY

3 SETS

5 Pausing False Grip Ring Row

or

5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts

MIN 2 – 3 Jerks*

*Building Each Set to Moderate-Heavy Set of 3

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 Jerks (115/75)|(95/65)

5 Muscle-Ups

25/20 Cal Bike

15:00 Hard Cap

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS*

4 Below the Knee Hang Squat Snatch + 2 Above the Knee Hang Squat Snatch + 1 High Hang Snatch

-Rest 2:00-3:00 b/t Sets-

*Start light and build to a moderate set of the complex

Squat Snatch (15 x 3)

EVERY 1:30 FOR 15 SETS

3 Squat Snatches @ 75% of 1RM

Back Rack Lunge (3 x 10 )

-Rest 1:00 b/t-

*Start light and build to a Moderate to Heavy set