Monthly Archives

September 2019

Tuesday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Double Unders

12 Alt. Lunge w/ PVC Pass

6 OHS (:02 descent and :02 pause in bottom)

:15 Wide Grip Hang (from pull-up bar)

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 Power Snatch (155/105)|(115/75)

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

Monday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2-3 SETS FOR QUALITY

200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:10 Hollow Hold

10 DB Thrusters (:01 pause at top)

:10 Hollow Hold

10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

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

Max Deadlifts (275/185)|(185/125)

Sunday

Three Danes CrossFit – CrossFit


SIGN UP NOW – DON’T WAIT!!!

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)

3 ROUNDS

15 Jumping Jacks

5 Bootstrappers + 5 Burpees

15ft Bear Crawl

10 Groiners + 10 Air Squats

10 Elbow Punches + 5 Press from Front Rack

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

500m Row

21 Air Squats

15 Shoulder to Overhead (95/65)|(65/45)

-Rest 3:00-

AMRAP x 3 MINUTES

Max Burpee to Target*

*Ideal target height is 6″ above standing reach
Score is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps.

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

2-4-6-8-10-8-6-4-2*

DB DBL Bicep Curls (35/25)|(25/15)

DB DBL Bent Over Row

*For both movements, both arms move at the same time.

Saturday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3 ROUNDS*

60 Single Unders

10 Lunge → Goblet Lunge → 4/4 KB OH Lunge

7 Push-ups → :20 Ring Support Hold → 7 Dip Negative

10 KB DL → 10 KB Russian Swing → 7 KB American Swing

10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise

Workout

Metcon (4 Rounds for reps)

4 SETS*

1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

Friday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 BIKE INCREASING EFFORT

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME

10 Tempo Air Squats (33X1)

15 PVC Good Mornings

10 Cossack Squats

**5 MIN CAP on the 3 Rounds**

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike

Optional Cool Down

Warm-up (No Measure)

OPTIONAL COOL DOWN

3 SETS WITH A PARTNER

Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between…

Up-Dog

Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R)

Thursday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EACH ROUND

200m Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 DB Strict High Pulls

8/8 DB Hang Power Clean

:20 Rest

**10 MIN CAP**

Extended Warm-up

Power Clean (8×2)

EMOM x 8 MINUTES

2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

Workout

Metcon (Time)

FOR TIME

22-16-10

Up-Down

Power Clean (135/95)|(95/65)

-8:00 Time Cap-

Finisher

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

HS Walk, Wall Walk or HS Hold Practice & Play

Wednesday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

NCFIT Baseline – Aerobic (Time)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.

**Rest at Least 5:00 before the Bodyweight AMRAP

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

Tuesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

1:30 Bike (:45 hard / :45 easy)

10 Alt. SA DB Deadlift (sumo stance)

5/5 SA DB Overhead Lunge

10 Jumping Air Squats

5/5 SA DB Strict Press (squat width stance)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 12 Alt. DB Split Snatch (50/35)|(35/25)*

MIN 2 – 12/10 Cal Bike

MIN 3 – Max “Unbroken” Wall Balls (30/20)|(20/14)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Quads & IT Band

4:00 Foam Rolling Upper Back & Lats

Monday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up (7 min cap)

3-4 SETS

7 Barbell Stiff-Legged DL

7 Barbell Bent Over Row (:02 pause at sternum)

7/7 Leg Swings (barbell in flaghold)

7/7 Alt. Groiners

14 Barbell Hops

Strength

Deadlift (3-3-3-3-3)

Deadlift*

*Build to 3RM Deadlift.

Workout

Metcon (Time)

FOR TIME

200m Run

Into…

3 ROUNDS

15 Deadlifts (185/135)|(135/95)

50 Double Unders

into…

200m Run

-10:00 Hard Cap-

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)

400m Med Ball Line Run!

Then…

– 10 Reps in unison PVC Pass

– 10 Reps in unison PVC Behind Neck Press

– 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)

– 20 Reps Med Ball Twist and Hand Off (seated back to back)

– 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)

Quick Rest…

– 10 Reps in unison PVC Pass

– 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand)

– 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)

Workout

Metcon (Time)

FOR TIME

15-12-9

Overhead Squat (75/55)|(45/35)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

into…

12-9-6

Overhead Squat (95/65)|(65/45)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

into…

9-7-5

Overhead Squat (115/75)|(75/55)

Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)

Toe to Bar

-16:00 Hard Cap-