CrossFit WOD

Sunday

By October 5, 2019 No Comments

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)

4 ROUNDS*

100m Run

8 Sumo DB Deadlift

8 DB Bent Over Row

8 DB Arnold Press

50ft OH Carry*

-10min Cap-

*Increase pace each round

**Hold both DBs overhead as athletes walk the 50ft

Workout

Metcon (Time)

FOR TIME

800m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

400m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

200m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

*Sumo stance for DB Muscle Clean

Cool Down

Warm-up (No Measure)

5:00 Foam Rolling Focus on Upper Back and Lower Legs