Monthly Archives

June 2019

Tuesday 6.18.19

Three Danes CrossFit – CrossFit


Warm-up

Run 400m

Then– 2 Rounds

15 Ab Mat Sit Up

10 Snatch Balance (barbell only)

5 Thrusters (barbell only)

Mobility

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

Scorpion Stretch

Wrist Stretch

Lat Stretch on Wall

Samson Stretch

PVC Circle

PVC Overhead Squats

Warrior Squat

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Hollow Rock

Superman

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Hang Snatch (3-3-3-2-2-1-1)

*from below the knee

3 @50%

3 @60%

3 @70%

2 @80%

2 @ 85% x2

Weightlifting

Clean + clean from the hang below the knee:

50%–1 clean +1 clean from hang below the knee

60%–1 clean +1 clean from hang below the knee

70%–1 clean +1 clean from hang below the knee

80%–1 clean +2 clean from hang below the knee **x2

Split Jerk (3@50%, 3@ 60%, 3@ 70%, 3@ 75% x3)

*If athlete has not mastered the split jerk, athlete to sub push jerk for reps in strength set

Monday 6.17.19

Three Danes CrossFit – CrossFit


Warm-up

2 Steady Rounds

500m Row

15 Push Ups

10 Box Jumps (step down)

Mobility

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

PVC Circle

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Bench Press (5-5-5-5-5)

*80%+ Press Grip

Take 5% off of your bench press if sets are too aggressive

Metcon (Time)

Row 1k

150 Air Squats

Row 1k

***Once you start squatting you cannot move your feet until 150 reps are completed.

15 Minute Cap
*More Options:

Bike 2k instead of Row 1k

*If feet are moved during squats, you may not click the RX button for the whiteboard*

CASH OUT

Rom Wod

Sunday 6.16.19

Three Danes CrossFit – CrossFit

OPEN GYM

Open Gym Sunday! 8am – 11am

Take this opportunity to work skills, supplement a strength program, or train for that upcoming competition. 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.

Saturday 6.15.19

Three Danes CrossFit – CrossFit


Warm-up

3 Steady Rounds

8 Kipping Pull Ups

10 Empty Bar Strict Press

12 Calorie Ski/Row

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 on the floor

Wall Stick-Up; thumbs, fists, palms

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Chest Stretch (pec) on wall

Spiderman Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

Hollow Rock

Banded Scapular Pull Down

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Strict Press (10-10)

Use as warm up for next piece Control ascent and descent

Strict Press (3-3-3-3-3)

3 Reps every 2:00 for 10 Minutes– As Heavy as Possible

Metcon (Time)

For Time:

500m Row

10 Thrusters 115/75lbs

6 Bar Muscle Ups

400m Row

10 Thrusters

5 Bar Muscle Ups

300m Row

10 Thrusters

4 Bar Muscle Ups

200m Row

10 Thrusters

3 Bar Muscle Ups

100m Row

10 Thrusters

2 Bar Muscle Ups

*16 Minute Cap
*2x Chest to Bar instead of BMU

Friday 6.14.19

Three Danes CrossFit – CrossFit


Warm-up

3 Steady Rounds

8 Empty Barbell Muscle Cleans

16 Lateral Bar Hops

10 Calorie Row

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

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Frog Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Lunge Stretch – elevated foot

Cobra Pose

Superman Arm Raises

Banded Squat Walk – forward

Back Squat (3-3-3)

All three sets @ 90%

Take 5% off your Back Squat numbers if the sets are too aggressive

WOD

Metcon (Time)

3 Rounds

20/15 Calorie Ski

20 Sumo DLHP 75/55lbs

12 Minute Cap

*More Options:

Row instead of Ski

CASH OUT

:25 x 4 on Bike

Rest 2 Minutes

*Score is total calories

Thursday 6.13.19

Three Danes CrossFit – CrossFit

Warm-up

Coaches Choice 🙂

Mobility

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

Wall Stick-up on the floor

Scorpion Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Lunge Stretch – elevated foot

Samson Stretch

Cobra Pose

Child Pose

Cross Body Arm Stretch

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Gymnastics

Rope Climb Work: 10 Mins

*Foot Work

*Efficiency (inchworm vs knees to chest)

For athletes confident in rope climbing:

2 – 2 Min Amraps max rope climbs (2 Min Rest between)

WOD

Metcon (AMRAP – Reps)

AMRAP 18 MINS

15 Burpees

15 Cal Bike

300m Row

Wednesday 6.12.19

Three Danes CrossFit – CrossFit


WOD

Warm-up

2 Steady Rounds

30/18 Calories on AAB

6 HS Push Up “Negatives”

(control descent, kip back to top)

15 Pause Goblet Squats

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)

Front Rack Stretch

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Samson Stretch

Cobra Pose

PVC Overhead Squats

Rig Calf Stretch

Banded Squat Walk – sideways left, sideways right

Weightlifting

Sandbag “Front to Back” Lunges 100/70lbs

4×10 (5 each leg)

WOD

Metcon (Time)

3 Rounds

15 Front Squats 155/105lbs

25 Pull Ups

35 Push Ups

20 Minute Cap

CASH OUT

Plank :30 on/:30 off x3

Tuesday 6.11.19

Three Danes CrossFit – CrossFit

WOD

Warm-up

4 Rounds:

Down & Back parking lot farmers carry 53/35’s

6 Burpees

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

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Wall Splits

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Weightlifting

Hang Snatch

Snatch pull + hang snatch below the knee: 50%–2+3

60%–2+3

70%–2+2

80%–1+2 X2 Sets

Weightlifting

Front Squat + Jerk:

50%–3 squats+3 jerks

60%– 3 squats+3 jerks

70%–3 squats+2 jerks

80%–3 squats+1 jerk X2 Sets

*% based off of 1RM Jerk

Weightlifting

Good Mornings (6-6-6)

Athlete to superset Good Mornings with farmers carry to the outside wall and back (3 carries total)

Monday 6.10.19

Three Danes CrossFit – CrossFit


WOD

25 Shoulder Taps

25 Push Press 115/75lbs

25 GHD Sit Ups

150 Double Unders

25 GHD Sit Ups

25 Push Press

25 Shouder Taps

RX+ 100′ HS Walk for Shoulder Taps

Warm-up

3 Steady Rounds

10 V-Ups

15 Banded Good Mornings

15 Empty Bar OHS

Mobility

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

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Wall Stick-Up; thumbs, fists, palms

Scorpion Stretch

Wrist Stretch

Lat Stretch on Wall

Cross Body Arm Stretch

Band Pull Apart, palms up

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Pause Power Position Snatch Warm Up

4×3 @ 40-60% 1RM

Drop and Reset

Hang Snatch (1-1-1-1-1)

Every 2 Minutes for 10 Minutes

1 Rep @ 90%+

Heavier than last week

WOD

Metcon (Time)

25 Shoulder Taps

25 Push Press 115/75lbs

25 GHD Sit Ups

150 Double Unders

25 GHD Sit Ups

25 Push Press

25 Shouder Taps

RX+ 100′ HS Walk for Shoulder Taps
18 minute time cap

Athletes working on double unders to go for 150 double under attempts

Sunday 6.9.19

Three Danes CrossFit – CrossFit


OPEN GYM

Three Danes CrossFit now 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.

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!