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ThreeDanesCrossFit

Thursday 7.26.18

Three Danes CrossFit – CrossFit


sometimes CrossFit turns you on your head…

WOD

400m Run

20 Box Jumps 24/20

Rest 1 Minute

20 Cal Ski Erg

20 Handstand Push-Ups

Rest 1 Minute

25 Cal Bike

25 Burpees

Rest 1 Minute

50 Cal Row

50 Ab-Mat Sit-Ups

Athlete to keep own time for rest periods. Rest time is included in overall time that is to be recorded.

Warm-up

2 Rounds

30 Single Unders

20 Mountain Climbers

10 Push-Ups

10 Kettlebell Swings

5 Push-Ups

10 Snap To Hollow

10 Superman

20 Sit-Ups

30 Jumping Jacks

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

Rig Calf Stretch

WOD

Metcon (Time)

400m Run

20 Box Jumps 24/20

Rest 1 Minute

20 Cal Ski Erg

20 Handstand Push-Ups

Rest 1 Minute

25 Cal Bike

25 Burpees

Rest 1 Minute

50 Cal Row

50 Ab-Mat Sit-Ups
Athlete to keep own time for rest periods. Rest time is included in overall time that is to be recorded.

Wednesday 7.25.18

Three Danes CrossFit – CrossFit


WOD

5 RFT

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Scale as needed

135/95

115/75

Warm-up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Push-up to Down Dog

then complete 2 rounds

10 Hip Bridges

10 Sit-Ups

10 PVC Thrusters

Mobility

Complete 1-2 Minutes of each of the following:

High Knee Pull

Cradle Stretch

Wrist Stretch

Cobra Pose

Child Pose

PVC Circle

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

WOD Rehearsal

Complete 3 rounds of the following rep scheme building to the weight to be used for the WOD

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Scale as needed

135/95

115/75

Tuesday 7.24.18

Three Danes CrossFit – CrossFit


WOD

21 – 15 – 9

Cash-In 500m Ski-Erg

Back Squat 135/95

DB Push-Up and Row 20/15

Double Unders ( or 3x singles)

Rx+

Back Squat 185/130

Warm-up

Easy Jog – Wall to GHD, there and back twice

10 Rear Lunges

Medium Jog – Wall to GHD, there and back twice

10 Mountain Climbers

Fast Jog – Wall to GHD, there and back twice

10 Jumping Air Squats

then

10 band pull aparts

10 hollow rock

10 superman

10 hip bridges

then complete:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

with empty barbell

Mobility

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Good Morning

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

PVC Circles

Complex

Clean Complex

Complete 3 sets of 3 reps @ 50% of 1RM for each of the following:

1st Pull – from ground to below knee

Scoop – from above knee to high hang

Clean Pull – from ground moving through first two and adding elbow pull

Clean – (full squat clean)

WOD

Metcon (Time)

21 – 15 – 9

Cash-In 500m Ski-Erg

Back Squat 135/95

DB Push-Up and Row 20/15

Double Unders ( or 3x singles)
Rx+

Back Squat 185/130

Monday 7.23.18

Three Danes CrossFit – CrossFit


Enter Now! Three Danes CrossFit Competition September 15th!

WOD

2K Row for time.

Warm-up

25 Jumping Jacks

then

Line Drills; once across the floor for each of the following:

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Butt Kickers

Skip for Height

Skip for Distance

Burpee Broad Jump

Mobility

Complete 1-2 Minutes of each of the following:

Warrior Squat

Foam Roller/ Barbell Shoulder Stretch

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded External Shoulder Rotation

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Deadlift (5 – 5 – 5 @85% 1RM; 25 @ 50% 1RM)

Hang Power Snatch (5 – 5 – 5 @85% 1RM; 25 @ 50% 1RM)

Strict Press (5 – 5 – 5 @85% 1RM; 25 @ 50% 1RM)

Athlete to complete 3 sets of 5 reps @ 85% 1RM and then 25 reps @ 50% 1RM

WOD

2k Row (Time)

Max Effort 2k Row

Sunday 7.22.18

Three Danes CrossFit – CrossFit


WOD

2 RFT

50 Box Jumps 24/20

10 Muscle-Ups/ 25 Jumping Muscle-Ups

Warm-up

BACK LOT WARM UP – back and forth for each of the following:

-Easy Jog/Walking Front Lunge

-Medium Jog/Butt Kicks

-Fast Jog/High Knee Pull

10 band pull aparts

10 hollow rock

10 superman

10 hip bridges

10 jumping air squats

10 push ups

10 sit-ups

Mobility

Complete 1-2 Minutes of each of the following:

Cradle Stretch

Lat Stretch on Wall

Shoulder Rotating T Square

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Gymnastics

Weighted Chin-Ups (1 – 1 – 1 – 1…..)

Athlete has 5 minutes to find their one rep max weighted chin-up

WOD

Metcon (Time)

2 RFT

50 Box Jumps 24/20

10 Muscle-Ups/ 25 Jumping Muscle-Ups

CASH OUT

BACK EXTENSION

Complete 3 sets of 15 reps of GHD back extension.

(Scale down to Supermen on floor)

Saturday 7.21.18

Three Danes CrossFit – CrossFit


WOD

5 RFT

2 Wall Runs

4 Ring Dips

6 Thrusters 95/65

Rx+ 115/75

Warm-up

1 Minute Single Unders

then

15 Band pull aparts

15 Banded Good Morning

15 Hollow Rock

15 Superman

15 Lunges

then complete:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

with empty barbell

Mobility

Complete 1-2 Minutes of each of the following:

Couch Stretch

Front Rack Stretch

High Knee Pull

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

PVC Circle

Weightlifting

Bench Press (5 – 5 – 5 @ 85% of 1RM, then 25 @ 50% 1 RM)

WOD

Metcon (Time)

5 RFT

2 Wall Runs

4 Ring Dips

6 Thrusters 95/65

Rx+ 115/75
2 wall runs is across rear lot to wall and back twice.

Friday 7.20.18

Three Danes CrossFit – CrossFit


How I drive to work each day…

WOD

6 Min AMRAP

5 Power Cleans 135/95

10 Hanging Knee raises

Rx+

Power Cleans 155/105

Toes To Bar

Warm-up

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Active Samson

:30 Seconds

Faster Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Front Rack Stretch

Wrist Stretch

Hip Bridge – complete 20

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

Rig Calf Stretch

Teaching

Kettlebell Swings (15 – 15 – 15)

Athlete will build to 3 sets of 15 reps at the heaviest weight they can perform kettlebell swings while maintaining correct form

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

5 Power Cleans 135/95

10 Hanging Knee raises
Rx+

5 Power Cleans 155/105

10 Toes To Bar

Thursday 7.19.18

Three Danes CrossFit – CrossFit


WOD

100/10, 80/20, 60/30, 40/40, 20/50

Calorie Bike

Ab Mat Sit-Up

Athlete completes 100 calories on the bike and then does 10 ab-mat sit-ups. Then does 80 calories on the bike and 20 ab-mat sit-ups. Continue in that manner until the all rounds are finished.

Female athletes will use the following rep scheme:

80/10, 65/20, 45/30, 30/40, 15/50

Warm-up

10 Jumping Jacks

10 Mountain Climbers

10 Sit-Ups

10 Push-Ups

then Line Drills – Once across the floor for each of the following:

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Burpee Broad Jump

Mobility

Complete 1-2 minutes of each of the following:

front rack stretch

frog stretch

pigeon sweep

pvc circle

squat stretch

wall lat stretch

Weightlifting

Push Press (5, 5, 5 @ 85% 1RM; then 25 reps @ 50% 1RM)

WOD

Metcon (Time)

100/10, 80/20, 60/30, 40/40, 20/50

Calorie Bike

Ab Mat Sit-Up

Athlete completes 100 calories on the bike and then does 10 ab-mat sit-ups. Then does 80 calories on the bike and 20 ab-mat sit-ups. Continue in that manner until the all rounds are finished.

Female athletes will use the following rep scheme:

80/10, 65/20, 45/30, 30/40, 15/50

Wednesday 7.18.18

Three Danes CrossFit – CrossFit


WOD

5 RFT

200m Row

15 Kettlebell Swing 53/35

10 Front Squat 95/65

Rx+ Front Squat 135/95

Warm-up

1 Minute Easy Row

1 Minute Active Samson Stretch – 30 sec/ leg

45 Seconds Medium Row

45 Seconds Active Spiderman

30 Seconds Fast Row

30 Seconds Jumping Air Squat

then complete:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

with empty barbell

Mobility

Complete 1-2 Minutes of each of the following:

Couch Stretch

Front Rack Stretch

Hip Bridge

Foam Roller/ Barbell Shoulder Stretch

Banded Squat Walk – sideways left, sideways right

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Skill Work

Complete FIVE 30 second sets per arm of the following:

Upside Down Overhead Kettlebell Hold

Athlete is to hold a Kettlebell by the handle in an inverted position with the bell portion above the handle. Using one arm at a time, athlete will then straighten their arm and hold kettlebell overhead while walking around the floor for 30 seconds. Switch arms and repeat. Continue until 5 sets of 30 seconds are completed for each arm.

Metcon (Time)

5 RFT

200m Row

15 Kettlebell Swing 53/35

10 Front Squat 95/65
Rx+ Front Squat 135/95

Tuesday 7.17.18

Three Danes CrossFit – CrossFit


WOD

2, 4, 6, 8, 10 reps for time

Chin-Ups

Power Snatch 95/65

*After each round 10 Burpees

Rx Plus

Power Snatch 115/75

and complete Box over Burpees

Warm-up

1 minute of single under and then:

Line Drills – once across the floor for each of the following:

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

High Knees

Butt Kickers

then complete the following:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

Complete 1-2 Minutes of each of the following:

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Overhead Squat (8 – 8 – 8 – 8 @ 70% of 1 RM)

Complete reps at lighter weights, gradually working up to 70% of 1 RM

Metcon (Time)

2, 4, 6, 8, 10 reps for time

Chin-Ups

Power Snatch 95/65

*After each round 10 Burpees

Rx Plus

Power Snatch 115/75

10 Box over Burpees