Monthly Archives

August 2019

Sunday

Three Danes CrossFit – CrossFit

OPEN GYM

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)

AMRAP x 5 MINUTES

100m Run

5 Burpees

10 RKBS (workout weight)

15 Air Squats

Workout

“WHISKEY TANGO FOXTROT” (Time)

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Bike or Walk, Easy

2:00 Foam Rolling Low Back

2:00 Calm Nasal Breathing

Saturday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3:00 Row (EZ–Mod–Hard…increasing each min)

Into…

3 Rounds

8 Tempo Deadlifts (30×1)

4 Push Up to Down Dog

8 Tempo Good Mornings (30×1)

4 Burpees

Strength

Deadlift (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

Row 300m

7 Burpee Over Bar

3 Deadlift (255/175)|(185/135)*

*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.

FRIDAY

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike (EZ → MOD → HARD)

Then…

AMRAP x 5 MINUTES

10 Alt. Lunges

5 Controlled Shoulder Kips (keep the swing tight)

10 Med Ball Ground 2 OH

5 V-ups or Tuck-ups

Then…

2:00 Additional Squat Prep…

10 Bootstrapper Squats (slow and controlled)

:30 Bottom of Squat Hold (open ankles, hips, quads)

10 1+¼ Squats (1 full squat, then up/down ¼ then up)

Workout

Metcon (Time)

WZA ONLINE QUALIFIER

Week 2

FOR TIME*

150 Wall Balls (20/14)|(14/10)**

75 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.

**10’/9′ for M/F
WZA Adjusted Version:

FOR TIME

100 Wall Balls (14/10)

50 Butterfly Weighted Sit Up (14/10)

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way. Please see the official WZA movement standards for the weighted sit-up while holding the WB.

**10’/9′ for M/F

Thursday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Play a Game!

Then…

1 ROUND of…

20 Jumping Jacks

40 Mountain Climbers

20 Lunges

40 Hollow Flutter Kicks

20 Groiners with Twist

20 Air Squats

10 Forward Leg Swings

10 Lateral Leg Swings

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 Flow Stretching*

4:00 Lower Body, Hips & Hammies

4:00 Upper Body, Lats & Shoulders

Wednesday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike

10 PVC Pass Through

10ft Duck Walk*

5 Superman / 5 Hollow Rock

5 Broad Jumps

*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.

Strength

Snatch (1×1)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Snatch*

*Power or Squat, Athlete Choice

Workout

Metcon (AMRAP – Reps)

ON 7:00 RUNNING CLOCK…

50/40 Cal Bike

Max Power Snatch (135/95)|(95/65)

Tuesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Arm Circles

10 Arm Crosses

3 Wall Walks

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 3-5 Reps of Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 15 MINUTES

Run 200m

30 Double Unders

15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Focusing on Lats & Upper Back

Monday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (For quality) – 12:00 CAP

200m Jog

25m Walking Lunges

10 Single Leg KB Romanian Deadlift

5/5 KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

– 1:00 Rest b/t Rounds –

Strength

Back Rack Lunge (10-10-10)

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

40 Slam Balls (20/15)

40 Slam Ball Lunges*

20 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.

Sunday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m class jog…take it slow!

Then…

LINE DRILLS!

25’ each…

-Samson Stretch

-Floor Sweepers

-Inch Worms

-Toy Soldier Kicks

-Frog Jumps (Full Squat, then jump for height)

-Broad Jumps

-Up Down Broad Jumps

-Burpee Broad Jumps

Workout

Metcon (Time)

FOR TIME*

2 ROUNDS

15 Hang Power Snatch (95/65)

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 ROUNDS

12 Hang Power Snatch (135/95)

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 ROUNDS

9 Hang Power Snatch (155/105)

15 Burpee Over Bar

200m Run

*Score is the combined time for all three efforts including the rest periods.

Saturday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

“You go, I go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a time.

ON A 10:00 RUNNING CLOCK…

200m Team Jog (run together)

40 American KB Swings

40 Air Squats

40 Plate Ground to Overhead

40 Up Downs

40 Plate Push Press

40 Sit Ups

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

Friday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3:00 On Bike or Row, Gradually increasing effort

Then…

3 ROUNDS w/ Light DB (focus on solid movement)

7 DBL DB Snatch

5 Scap Pull-ups

7 DB Up-Downs

5 Shoulder Driven Kips

7 DB Up-Down to OH (as you come up snatch DB from ground to OH)

5 Pull-ups or 5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep for Workout

Workout

Metcon (AMRAP – Rounds and Reps)

WZA ONLINE QUALIFIER

Week 1

AMRAP x 16 MINUTES

40 Alt. DB Snatch (50/35)|(35/20)

40 Pull-ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Press

20 Bar Muscle Up
Alternate Version…

AMRAP x 16 MINUTES

40 Alt DB Snatches (35/20)

40 Jumping Pull-ups

30 DB Burpees

30 Ring Rows

20 Devil Presses

20 Pull-Ups