Work Out of the Day

Our WODs will be posted the day before they are to be completed. Look here the night before to see what will be coming up the next day!

Thursday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

4 ROUNDS

:30 Bike

25’ Forward Bear crawl

25’ Reverse Bear crawl

8/8 DB Cross Body Single Leg RDL

6/6 SA Half Kneeling DB Arnold Press

4/4 SA DB Overhead Split Squat

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

10 Cal Bike

10 Slam Ball (20/15)|(15/10)

-Rest 3:00 b/t Sets-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Slow Walk Focusing on Calm Nasal Breathing

Wednesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/10 Arm Circles Forward/Backward

10 Lunges With Twist

5 Inch Worms

:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Alt. Lateral Box Step Ups

5/5 SA DB Press

2 Wall Walks

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

Then…

SKILL

ON A 6:00 RUNNING CLOCK…

Kipping HSPU Breakdown

Workout

Metcon (Time)

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8

DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set.

Tuesday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Tempo Air Squats (5051)

:30 Squat Hold

:30 Pigeon Stretch (Left Leg)

:30 Pigeon Stretch (Right Leg)

Into…

3 SETS OF:

7 Back Squats (30X1)*

Strength

Back Squat (5×1 (20X1))

Back Squat @80-90% of 1RM*

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

*Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Back Squat (155/105)|(135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike

Monday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

2 ROUNDS — With a partner, “Mirrored” (both athletes move together in unison)

8 Up-downs

8 Air Squats

8 V-ups/Tuck-ups

8 Plate Ground to OH

Into…

1 ROUND (Non-mirrored, partners alternate movements – P1 rows then P2 rows, etc.)

300m Row

10 Burpees

10 Toes to Bar

10 DBL DB G2OH

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

Sunday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3-4 Mins ‘Old School Gym Class’ Warm-up…

:30 of each exercise:

Jumping Jacks

Mountain Climbers

Sit-ups

Toe Touches

Arm Circles

Arm Crosses

Trunk Twists

Tuck-Jumps or Star Jumps

After the initial general warm-up, break out a PVC and Barbell…

Burgener Progression for Snatch

(5-7 reps of each movement…)

PVC Pass Thru

Snatch DL

Tall Shrug (arms stay straight)

High Pull (elbows high and outside)

Hang Muscle Snatch

Snatch Drops

Workout

Metcon (3 Rounds for weight)

FOR LOAD*

15-12-9

Power Snatch

-Hard Cap 10:00-

*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.

-Rest 5:00 then hit the AMRAP-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

100m Run

10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*

20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.

Saturday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Jumping Jacks (full range of motion w/arms)

10 Mt. Climbers

10 Sit Ups

10 Air Squats

into…

Play a Game!

Recovery Workout

Metcon (No Measure)

3 SETS FOR QUALITY

2:00 Bike, Row, Ski, or Run

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

1:00 Static Hold of Choice*

2:00 Bike, Row, Ski, or Run

1:00 Tall Box Step-Up (30/24)

1:00 Static Hold of Choice*

-Rest 1:00 b/t Sets-

*Static Hold Options…

Wall Sit or Squat Hold

Any Plank Variation

Hollow Hold

Chin Above Bar or Bar Hang

Handstand Hold

or…

Any Other Static Hold

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

Friday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Start off with a class 400m jog!

into…

AMRAP x 6 MINUTES

6 DB Hang Squat Cleans (light DB’s)

6 DB Push Press

6 DB Bent Over Row

6 Kip Swings or Ring Rows

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

Workout

Metcon (Time)

FOR TIME

400m Run

into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)|(75/55)

4-8-16-24-16-8-4

Pull-up

Thursday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

4 ROUNDS (progress movement every round)

:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts

10 Reps of…Plate DL → Plate Power Clean → Plate G2O → Plate Thruster

10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper

Workout

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00…

1500m Row

25 Plate Ground to OH (45/35)|(35/25)

Max Double Unders in Remaining Time

Optional Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

Wednesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

3:00 EZ Pace on Bike or Row

Then…

2 ROUNDS

20 Alt. V-Ups

10 PVC Good Mornings

10 Alt. Cossack Squat

Into…

2 ROUNDS

20 Atl. Superman

10 Reverse Lunges

5 PVC Kang Squat (:03 pause at bottom)*

Strength

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

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

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.

Record heaviest single rep.

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

Tuesday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

On A 3 MINUTES RUNNING CLOCK…

:30 Slow pace on bike

:30 Sprint

-THEN-

AMRAP X 9 MINUTES

7/7 DB Single Arm Bent Over Row

25’ Bear Crawl

25’ Reverse Bear Crawl

7/7 DB Single Arm Thruster

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20/15 Cal Bike

15 Hand Release Push-up

2 Rope Climb

Finisher

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

HS Walk Play*

*Suggested Drills…

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Monday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

10 Air Squats

10 DB Strict Press

10 DB Sumo Deadlift

5 Broad Jumps

-Into-

AMRAP X 5 MINUTES

:30 Lunge & Twist

:30 Bar Hang

:30 Toy Soldiers

:30 PVC Pass Throughs

Extended Warm-up

Warm-up (No Measure)

3 SETS

5 Tempo DB Push Press (30X1)

5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.

Workout

Metcon (Time)

FOR TIME

40-30-20

Deadlift (185/125)|(135/95)

DB Push Press (50/35)|(35/25)

Box Jump (24/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.

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)

AMRAP x 5 MINUTES

100m Row

10 Alt. Groiners

10 DB Strict Press (Light)

5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep)

-Rest 1:30-

AMRAP x 5 MINUTES

100m Row

10 DB Front Squat

10 DB Push Press

5 Up-Downs (speedy hips!)

Then with Empty Barbell…

10/10 Elbow Punches with BB (Front Rack)

10 BB Back Rack Lunges

10 BB Kang Squats

10/10 Elbow Punches with BB (Front Rack)

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

FOR QUALITY

2 SETS

20 Empty Barbell Curls*

Max Chin Over Bar Hold or Max Top of Ring Row Hold

*Curls should be slow and controlled

Saturday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 KB Deadlift

10 Russian KB Swings

15 Jumping Jacks

20 Mountain Climbers

*Once the AMRAP is completed, 400m group run…keep everyone together, no one gets left behind.

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES

200m Run

-Rest 1:30-

AMRAP x 12 MINUTES

4 Push-ups

8 KB Swing (53/35)|(35/26)

16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on upper/lower back, lats and calves.

Friday

Three Danes CrossFit – CrossFit


The WOD must go on…even during no power and a monsoon!

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

Once completed, have everyone get their barbells out and on your call, perform the age old Burgener Warm Up…

3 Rounds, 3 reps of each movement

1. Down and Up

2. Elbows High and Outside

3. Muscle Clean

4. Clean Drop

5. Hang Power Clean (from the knee)

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.