Category

CrossFit WOD

Thursday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

1:00 Row or Bike (Increasing intensity each round)

10 Groiners

10 Lunges

10 Slam Ball or Deadlifts

10 Slam Ball Thrusters

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Slam Balls

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, open up the legs from yesterday and walk away feeling great.

Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Child’s Pose

2:00 Lat Rolling / Distraction (1:00 each side)

2:00 T-Spine Rolling / OH Opening

Wednesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

10 Air Squats (with a :01 pause in the hole)

5/5 Cossack Squats w/ PVC

5/5 Single Leg Glute Bridges (:02 sec pause at the top)

100m Light Jog

Strength

Back Squat (5-5-3-3-1-1)

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean (95/65)|(65/45)

7 Front Squats

Tuesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME* (12 MIN CAP)

200m Row

7/7 SA DB Split Squat Thrusters

9/9 SA Glute Bridge DB Floor Press

25 Plate Jumps

:30 Rest

*Increase weight on DBs and pace on the rower each round

Workout

Metcon (Time)

FOR TIME

1000m Row

Immediately into…

3 ROUNDS

10 Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

Optional Finisher

A. CONDITIONING

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

Monday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Plate Ground to Overhead With :02 Pause At The Top

8 V-ups

-THEN-

3 ROUNDS

25″ Waiter Walk (Each Arm)

15 PVC Pass Throughs

Strength

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Jerk (135/95)|(95/65)

12-12-12

Cal Bike

immediately into…

6-9-12

Push Jerk (155/105)|(115/75)

12-12-12

Cal Bike

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.

Sunday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner Style, Mirror One Another Through the Full Warm-up…

AMRAP x 10 MINUTES

400m Run (run together)

10 Air Squats

10 KB Swings

5/5 KB Push Press (Left/Right)

5 Burpees

*Athletes perform the warm-up together and must complete the movements in unison. After the general warm-up, grab empty barbells…

10/10 Alternating Groiner Stretch

20 Barbell Hops (both feet hop over bar)

5 Push-ups (knee or upright)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(135/95)|(95/65)

Saturday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

1 ROUND…

100m Run

10 Hanging Scap Retract

8/8 DB Bent Over Row

5/5 Split Squat

100m Run

6/6 DB Hang Power Clean

5/5 SA Ring Row

10 Alt. Step Forward Lunge

100m Run

8 DB G2O

10 Kip Swings

10 Alt. Jumping Lunges

Workout

Metcon (Time)

FOR TIME

800m Run

40 Pull-ups

40 Walking Lunges

800m Run

40 Toe 2 Bar

40 Walking Lunges

400m Run

20 Pull-ups

20 Walking Lunges

400m Run

20 Toe 2 Bar

20 Walking Lunges

-30:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Focus on calm nasal breathing.

Friday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3 ROUNDS

:20 Singles → Fast Singles → Double Unders

10 Groiners

10 Jumping Squats

20 Marching Plank

2 ROUNDS*

5 Inch Worms

5 Behind the Neck Snatch Press

5 Sots press

5 OHS

10 Alt Cossack Squat (back rack optional)

5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

Thursday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3 ROUNDS

250m Row (Stays the same)

7 Squats → Front Squats (PVC) → OH Squats (PVC)

7 Push-ups → Ring Support → Dip Negative

7 Scap Pull-ups → Chin-ups → Pull-ups

7 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (No Measure)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (AHAP)

MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Optional Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridge-ups

into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

Wednesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

‘Old School Gym Class” Warm-up…

3 ROUNDS

10 High Knees (each)

10 Sit-ups

10 Mountain Climbers (each)

10 Arm Crosses

10 Tuck-Jumps

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Run 200m

MIN 2 – Max Slam Balls

Workout

Metcon (7 Rounds for weight)

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.

Tuesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L)

25’ Cross Body Walk (R)

25’ Cross Body Walk (L)

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Bike

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

10 Ring Muscle-Ups