Monthly Archives

November 2019

Sunday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Increase intensity (pace) with each AMRAP!

AMRAP 4:00

:30 Plank

8/8 Split Squats

20 Single Unders

Into…

AMRAP 3:00

20 Alt Plank Shoulder Taps

16 Alt Box Step Ups

15 DU (30 Singles)

Into…

AMRAP 2:00

5 Up-Downs

10 Alt Step Ups w/ KB in Goblet

20 DU (40 Singles)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :50 Max Double Unders

MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*

MIN 3 – :50 Ring FLR

*KB can be held any way.
Score is combined total of Dubs and Step-Ups

Saturday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner 1000m Row! Switch partners working every 150m.

Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…

2 ROUNDS

P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press

P2: Spider Lunges, Push-Up to Pike

into…

2 ROUNDS

P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press

P2: Bootstraps, Inch Worms

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

60 Front Squats (135/95)|(95/65)

50 Clean & Jerk

40 Power Snatch

30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

Cool Down

Warm-up (No Measure)

2 SETS

1:00 Scorpion Stretch (L)

1:00 Scorpion Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

Friday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Pre-Workout (after teaching portion)

1 “MOCK” ROUND…

100m Run

8 KB Swings

4 Pull-ups

100m Run

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

Wednesday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME

3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP…

AMRAP X 5 MINUTES

10 Elbow Punches (Each Arm)

8 Back Rack Press

6 Front Rack Tempo Push Press (2121)

4 Pausing Thruster (:02 Hold at the Bottom of the Squat)

Strength

Thruster (3×5)

3 x 5

Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads

Tuesday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

3-4 SETS EACH

P1 —> Bike for Cals (increase pace every time on the bike)

P2 —> DB Complex*

Deadlift

SA DB Swing

Muscle Clean

Press

FS

Thruster

(10:00 Cap)

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (3 Rounds for time)

3 SETS

35/25 Cal Bike

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

-Rest 2:00 b/t Sets-

Monday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Toe-Touch Jumping Jacks

8 Up-Downs

6/6 BW Single Leg RDL

10 Alt Supermans

Then…

2 ROUNDS

5 Bootstrappers

5 Inch Worms + Push-ups

5/5 Single Leg Bridge Ups

Strength

Deadlift (Heavy Set of 5)

ON A 8:00 RUNNING CLOCK…

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Optional Finisher

Metcon (No Measure)

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-

Sunday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Play a Game!

then…

After the game, have athletes perform the following dynamic stretching routine…

1:00 at Each Station:

Inch Worms

Bootstrap Squats

Samson Lunges

Seal Pose to Down Dog

Toy Soldier Kicks

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

30 Wall Balls (20/14)

30 Russian KB Swing (53/35)|(35/26)

Finisher

Warm-up (No Measure)

3 SETS

20 MB Russian Twists

20 Hollow Flutter Kicks

20 Banded Face Pulls

-Rest as Needed b/t Sets-

Saturday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

8 Slam Balls

8 Alt Box Step Ups

8 Cal Bike

P1 completes one full round, while P2 holds a plank position, then switch.

Partner Strength

Power Snatch (3×3)

3 x 3

Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

12 ROUNDS FOR TIME

3 Up-Downs

5 Power Snatch (115/75)|(75/55)

7 Box Jump (24/20)

9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

Friday

Three Danes CrossFit – CrossFit

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit the Open workout at max effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate

AMRAP x 5 MINUTES

5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward

5 Jumping Jacks

5 Kip Swing or Ring Swings → 5 Pull-ups → 1-2 Muscle Ups

5 Wall Balls

Workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Thursday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)

8 Cal Row 65% → 75% → 85%

8 Ring Rows → Scap Pull-ups → Pull-ups

8 Push-ups → HR Push-ups → Burpees

8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls

8 Alt. Lunges → Alt. Cossack Squats → Air Squat

:30 Samson Stretch → Bootstrappers → Groiners

Recovery Workout

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*

MIN 5 – Slam Ball (30/20)|(20/10)

MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 L-Side Lat Distraction

2:00 R-Side Lat Distraction

2:00 Child’s Pose

2:00 Down Dog Pose