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!

Monday 4.16.18

Three Danes CrossFit – CrossFit

WOD

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

Warm-up

(0-10:00)

1 Minute Easy Row

1 Minute Active Spidermans

:45 second Medium Row

:45 seconds Push-ups to Down Dog

:30 second Faster Row

:30 seconds Air Squats

followed by…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Mobility

(10-15:00)

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Warrior Squats – 10 Repetitions

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Teaching

(15-25:00)

Box Jumps-Focus Point:

Full Extension

Coming off the thrusters, the legs will be little more fatigued heading into the box jumps. Reaching full extension with the hips as well as using the arms for momentum will make this reps more consistent and manageable. The more extension here, the higher we can catch these on the landing. What often happens when fatigued on box jumps is athletes bring the knees up without fully extending the hips, landing lower in a squat. Catching high will help save the legs for the remainder of the workout.

Movement Prep:

10 seconds low hops

10 seconds high hops

3 Step Ups/Step Downs (each leg)

3 Jump Ups/Step Down

3 Box Jumps

Row-Focus Point:

11 O’Clock Lean Back

An exaggerated lean back at the finish often means that shoulders are diving back too far too early, resulting in a loss of power. Thinking of the torso and hands on a clock, the lean should be subtle, finishing at about 11 o’clock. We are rowing with feet on top of the straps in movement prep to drill this pattern in. If athletes lean any further past 11 o’clock , they will quite literally fall off the seat. Putting the emphasis into the front half of the row will minimize lean and maximize power.

Movement Prep:

30 seconds row (feet on top of straps)

30 seconds row (feet strapped in)

Teaching

(25-35:00)

Toes to Bar-Focus Point:

Find Hollow and Arch

The better athletes can find tight hollow and arch positions today on the toes to bar, the more powerful and consistent these reps will be. The arch is typically the harder position to find, with the chest through and heels back with feet tight. Getting to this position creates more tension and better rhythm. Holding these positions of the floor before heading to the bar.

Movement Prep:

:20 seconds Hollow Hold

:20 seconds Arch Hold

followed by…

5 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Thrusters-Focus Point:

Squeeze and Breathe

Similar to the Box Jumps, reaching full hip extension before pressing with the arms will lead to more consistent sets and less shoulder fatigue. Think of aggressively squeezing the glutes on every repetition. Pairing this with a exaggerated breath out at the top maximizes efficient of the thruster.

Movement Prep:

5 Front Squats

5 Push Press

5 Thrusters

WOD Rehearsal

(35-40:00)

With lighter weight:

5 Thrusters

5 Box Jumps

5 Calorie Row

5 Toes to Bar

With workout weight:

3 Thrusters

3 Box Jumps

3 Calorie Row

3 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar


Sunday 4.15.18

Three Danes CrossFit – CrossFit

WOD

50 GHD Sit-Ups, 25 Calorie Bike, 200m Wreck Bag Run (for Lacey) 35/25

40 GHD Sit-Ups, 20 Calorie Bike, 200m Wreck Bag Run

30 GHD Sit-Ups, 15 Calorie Bike, 200m Wreck Bag Run

20 GHD Sit-Ups, 10 Calorie Bike, 200m Wreck Bag Run

10 GHD Sit-Ups, 5 Calorie Bike, 200m Wreck Bag Run

Warm-up

(0-6:00)

1 minute easy bike

10 Sit-ups

10 Push-ups

10 Air Squats

:45 seconds medium bike

8 Sit-ups

8 Push-ups

8 Air Squats

:30 seconds faster bike

6 Sit-ups

6 Push-ups

6 Air Squats

Mobility

(6-16:00)

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Cobra Pose – 1:00

Lying face down on the floor, raise your upper body off the floor trying to extend your arms fully while keeping your belt line on the ground. Keep your hands under your shoulders and try to raise your chin and look up towards the ceiling.

Child’s Pose – 1:00

From all-fours, Move back to resting on your heels, with your arms stretched out in front of you and palms flat on the ground. Gently bring your forehead to rest on the ground in front of your knees and lay your chest on your thighs.

Rehearsal

(16-30:00)

Set up and adjust both GHD and Airdyne appropriately. When done, complete the following:

10 Sit-ups

5 Calorie Bike

50 Meter Wreck Bag Run

Metcon (Time)

50 GHD Sit-Ups, 25 Calorie Bike, 200m Wreck Bag Run (for Lacey) 35/25

40 GHD Sit-Ups, 20 Calorie Bike, 200m Wreck Bag Run

30 GHD Sit-Ups, 15 Calorie Bike, 200m Wreck Bag Run

20 GHD Sit-Ups, 10 Calorie Bike, 200m Wreck Bag Run

10 GHD Sit-Ups, 5 Calorie Bike, 200m Wreck Bag Run

Saturday 4.14.18

Three Danes CrossFit – CrossFit

WOD

400 Meter Run, 50 Wallballs (20/14)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 20 Burpee Box Jump Overs (24/20)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 50 Wallballs (20/14)

If not capable of running, alternate options are:

25 Calorie Schwinn Bike

30 Calorie Ski Erg

35 Calorie Row

Warm-up

(0-6:00)

200 Meter Run

10 Air Squats

10 Spidermans

10 Push-up to Down Dog

10 Medicine Ball Squats

10 Medicine Ball Deadlifts

10 Medicine Ball Push Press

followed by…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Mobility

(6-10:00)

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Childs Pose on Medicine Ball – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Teaching

(10-16:00)

Wall Ball

Tall Chest, Ball High

Maintaining a tall chest throughout the entirety of the Wall Ball accomplishes a few things. When the chest is proud, the ball with most always be in a solid position to be thrown to the target and athletes will be able to control their breathing much better. One of the many downfalls of the chest dropping is the ball prematurely hitting the wall and getting shot back towards where it came.

Relax the arms

At the top of the movement, athletes frequently leave their hands straight overhead after throwing the ball to the target. Leaving the arms in the air over the course of many repetitions increases the time under tension and causes extra fatigue. After launching the ball upward, have athletes relax the arms back down to the front rack position to receiving the medicine ball for the next repetition. This will enable athletes to hold on for larger sets on both the wall balls and gymnastics movements.

Prepping the movement below, resting between. At each of these movements, give the athletes one thing to keep in mind that builds towards the big picture of the wall ball.

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Burpee Box Jump Over

Rhythm

Finding an almost “choreographed” rhythm today with footwork on the burpee box jump over. Whether stepping up or jumping up out of the burpee, the goal should be to find a robotic groove that minimizes the amount of steps being taken before getting on top of the box. Finding this rhythm will also assist in finding a pace that athletes know they won’t slow down on for all 20 repetitions.

Movement Prep:

10 Seconds Low Hops

10 Seconds High Hops

3 Step-up/Step-down

3 Jump-up/Step-down (lower box)

3 Jump-up/Step-down (workout height)

2 Burpee Box Jump Overs

Teaching

(16-20:00)

Deadlifts

Shins Vertical

A vertical shin on the deadlift keeps that bar as close to the body as possible. The closer the weight is to the center of the body, the better the back position will be while executing the lift. Pressing the butt back and shoulders forward at the top of the deadlift will create this vertical shin. Often the knees shoot forward first and create a difficult bar bath to the floor and a less than ideal starting position for the next repetition.

Press Through the Floor

Instead of thinking about pulling off the floor, think “press through the floor”. This creates a great deal of power with the legs and keeps from overusing the back muscles.

Movement Prep

5 Hip Hinge Deadlifts (Hip to Top of Knee)

5 Full Deadlifts

Build to Workout Weight

5 Deadlifts (on coach)

WOD Rehearsal

(20-25:00)

100 Meter Run

9 Wall Balls

6 Deadlifts

3 Burpee Box Jump Overs

Metcon (Time)

400 Meter Run, 50 Wallballs (20/14)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 20 Burpee Box Jump Overs (24/20)

400 Meter Run, 35 Deadlifts (135/95)

400 Meter Run, 50 Wallballs (20/14)

If not capable of running, alternate options are:

25 Calorie Schwinn Bike

30 Calorie Ski Erg

35 Calorie Row



Friday 4.13.18

Three Danes CrossFit – CrossFit

WOD

5:00 each station

Sled Push (one length across floor = 2 reps) Rx 45/25

Sled Pull (one length across floor = 2 reps) Rx 45/25

Ski Erg (calories)

Slam Ball (reps) Rx 50/30, Rx+ 70/50

Wreck Bag Shoulder Toss (every toss = one rep) Alternate shoulders each toss Rx 40/25

30 seconds break between rounds to allow time to record scores and transition to next station

Warm-up

(0-10:00)

200 Meter Run

Line Drills:

Quad Stretch

Knee to Chest

Cradle Stretch

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

High Knees

Butt Kickers

Skipping

200 Meter Run

Teaching

(10-25:00)

Spend time going over each of the exercises listed ensuring proper form and technique, and allowing each athlete time to perform sufficient reps of each exercise.

WOD Rehearsal

(25-30:00)

Practicing the order of rotations between the five stations. 30 seconds at each station, with 15 seconds to transition between each. Setting up the room ahead of time to make for easy transitions will help here.

WOD

(30-60:00)

5:00 each station

Sled Push (one length across floor = 2 reps) Rx 45/25

Sled Pull (one length across floor = 2 reps) Rx 45/25

Ski Erg (calories)

Slam Ball (reps) Rx 50/30, Rx+ 70/50

Wreck Bag Shoulder Toss (every toss = one rep) Alternate shoulders each toss Rx 40/25

30 seconds break between rounds to allow time to record scores and transition to next station

Metcon (AMRAP – Reps)

Sled Push Rx 45/25

one length across floor = 2 reps

Metcon (AMRAP – Reps)

Sled Pull Rx 45/25

one length across floor = 2 reps

Metcon (Calories)

Ski Erg (calories)

Metcon (AMRAP – Reps)

Slam Ball (reps)

Rx 50/30, Rx+ 70/50

Metcon (AMRAP – Reps)

Wreck Bag Shoulder Toss

Rx 40/25

every toss = one rep

Alternate shoulders each toss



Thursday 4.12.18

Three Danes CrossFit – CrossFit

WOD

AMRAP 5

First 50/35 Calorie Row

Then complex* for remainder of time (95/55)

rest 5:00

AMRAP 5

First 35/25 Calorie Row

Then complex* for remainder of time (115/65)

rest 5:00

AMRAP 5

First 20/15 Calorie Row

Then complex* for remainder of time (135/95)

*Complex consists of 3 Power Cleans, 3 Front Squats, 3 Push Jerks

The third power clean may not be squat cleaned as the first front squat repetition. Athletes must stand to full extension after their last power clean before beginning the front squats.

Rx+ weights for complex are as follows:

1st AMRAP 135/95

2nd AMRAP 155/105

3rd AMRAP 175/135

Warm-up

(0-8:00)

1 Minute Slow Row

20 Knuckle Draggers* (10/side)

10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row

10 Active Spidermans (5/side)

10 Air Squats

:30 seconds Faster Row

10 Push-up to Down Dog

10 Air Squats

followed by…

Barbell Warmup (empty barbell)

5 Good Mornings


5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

(8-12:00)

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1:00

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Warrior Squats – 10 Repetitions

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

Teaching

(12-16:00)

Row

Arms Long

Keeping the arms long through the drive phase will maintain “core to extremity” movement and generate a good amount of power. Chances are if the arms are bending early on the rower, they will also bend early on the cleans. Over the course of every pull and every clean, that can be a significant amount of power lost and place unnecessary fatigue in the arms. Set the tone on the rower by driving with straight arms and finishing with a small pull.

Power Clean

Sponges

We’ve used the cue “close the armpits” before when pulling from the floor. Today, we are looking to accomplish a similar task in keeping the bar close. Pretend that there are wet sponges placed under your arms between the rib cage and the armpit. Visualizing squeezing out those sponges throughout the pull will help keep the bar close during every phase of the pull.

Power Clean not Power Lean

Big Focus on the receiving position today. Thinking about using the legs as shock absorbers when catching each power clean repetition. What often happens in the receiving position is that knees and hips drive way forward with the shoulders leaning back. This places a good bit of that force into the lower back and the knees as opposed to absorbing it with the hips, midline, and legs. In the catch, hips are back and elbows are high.

Movement Prep:

10 Second Hold Receiving Position

2 High Hang Power Cleans

2 Hang Cleans

2 Power Cleans

Teaching

(16-20:00)

Front Squat

Elbows

Utilizing a loose fingertip grip will help keep the bar in an ideal front rack position. After the third power clean, adjust the bar and grip if necessary to get the majority of the steel sitting on the shelf created by the shoulders. The bar and the weight is best balanced when sitting directly in the middle of the body. When elbows begin to drop, the barbell appears heavier and the back will round to compensate for the weight traveling forward of the center of mass.

Movement Prep:

5 Pausing Front Squats

Push Jerk

Dip

The dip is arguably the most important part of the lift, as it sets athletes up to receive the bar in a good position or a bad position. Focusing on where the forearms are pointed during the lift can be a helpful indicator of where the bar will end up at the end. Positioning the elbows slightly in front of the bar will aim our forearms right over the middle of our body. Often the chest and elbows drop during the dip, causing the bar to travel forwards. Maintaining the original line of action throughout the whole dip will make it more likely that the bar ends up exactly where athletes want it.

Drop and Punch

With the push jerk coming at the end of each complex, dropping the shoulder down and aggressively punching up after reaching full extension will allow for each repetition to be caught with a locked out elbow. Pressing these repetitions out earlier in the workout with lighter weights will almost guarantee the same at heavier loads. In the practice rounds and with the lighter barbells, making this a major focus will carry those good movement patterns to the heaviest bar.

Movement Prep:

10 Second Hold Receiving Position

10 Second Hold Dip Position

short break

2 Strict Press

2 Push Press

2 Push Jerk

followed by…

Full Complex with empty bar (on coach, pausing in receiving positions):

3 Power Cleans

3 Front Squats

3 Push Jerks

WOD Rehearsal

(20-30:00)

Touching all three weights for practice rounds today, with a short transition between to change out weight. Great opportunity to confirm weights for each round, evaluate movement patterns, and iron out strategy on the barbell.

First Weight:

3 Calorie Row

3 Power Cleans

3 Front Squats

3 Push Jerks

_

Second Weight:

2 Calorie Row

2 Power Cleans

2 Front Squats

2 Push Jerks

_

Third Weight:

1 Calorie Row

1 Power Clean

1 Front Squat

1 Push Jerk

Metcon (AMRAP – Rounds and Reps)

(30-60:00)

AMRAP 5

First 50/35 Calorie Row

Then complex* for remainder of time (95/55)

rest 5:00

AMRAP 5

First 35/25 Calorie Row

Then complex* for remainder of time (115/65)

rest 5:00

AMRAP 5

First 20/15 Calorie Row

Then complex* for remainder of time (135/95)

Score is total number of rounds and reps of the Complex completed!

*Complex consists of 3 Power Cleans, 3 Front Squats, 3 Push Jerks

The third power clean may not be squat cleaned as the first front squat repetition. Athletes must stand to full extension after their last power clean before beginning the front squats.

Rx+ weights for complex are as follows:

1st AMRAP 135/95

2nd AMRAP 155/105

3rd AMRAP 175/135

Wednesday 4.11.18

Three Danes CrossFit – CrossFit

WOD

50 AbMat Sit-Ups, 25 Calorie Bike, 20 Deadlift 135/95

40 AbMat Sit-Ups, 20 Calorie Bike, 20 Wall Balls 20/14

30 AbMat Sit-Ups, 15 Calorie Bike, 20 Deadlift 135/95

20 AbMat Sit-Ups, 10 Calorie Bike, 20 Wall Balls 20/14

10 AbMat Sit-Ups, 5 Calorie Bike, 20 Deadlift 135/95

Warm-up

(0-6:00)

1 minute easy bike

10 Sit-ups

10 Push-ups

10 Air Squats

:45 seconds medium bike

8 Sit-ups

8 Push-ups

8 Air Squats

:30 seconds faster bike

6 Sit-ups

6 Push-ups

6 Air Squats

Mobility

(6-16:00)

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Teaching

(16-22:00)

Sit-ups

Butt Down

Focusing on keeping the butt down during the sit-ups today. The hips sometimes raise off the ground, leading to more of a “kipping sit-up”. Keeping the butt down and losing the hip power increases the difficulty of the sit-up.

Bike

Knees In

It is common on the bike for the knees to flare out towards the outer edge of the pedal. If we were to step on a bug on the ground, we get the most power by kicking straight down. Same goes for the bike. Keeping the knees stacked over the pedals allows for maximum power.

Rehearsal

(26-30:00)

10 Sit-ups

5 Calorie Bike

5 Deadlift

WOD

(30-60:00)

50 AbMat Sit-Ups, 25 Calorie Bike, 20 Deadlift 135/95

40 AbMat Sit-Ups, 20 Calorie Bike, 20 Wall Balls 20/14

30 AbMat Sit-Ups, 15 Calorie Bike, 20 Deadlift 135/95

20 AbMat Sit-Ups, 10 Calorie Bike, 20 Wall Balls 20/14

10 AbMat Sit-Ups, 5 Calorie Bike, 20 Deadlift 135/95

Metcon (Time)

Tuesday 4.10.18

Three Danes CrossFit – CrossFit

WOD

3 Rounds:

500 Meter Row

21 Kettlebell Swings (53/35)

12 Pull-ups

Rx+ Kettlebell (70/53)

Warm-up

(0-10:00)

A quick and thorough warm up to get the athlete moving and ready! Perform 10 seconds of each of the following exercises followed by 10 box jumps. Complete 2 rounds.

2 rounds

Quad Stretch

Knee to Chest

Side Lunge

Cradle Stretch

Walking Samson

Walking Spiderman

Solider Kicks

Toe Walk

Heel Walk

10 Box Jumps

Mobility

(10-14:00)

Kettlebell/Mobility Ball Calf Smash – 1:00 each side

Place leg on either a kettlebell or a mobility ball, moving ankle through as much range of motion as possible. Start low and work way up the calf. Spend more time in areas of tightness. Placing the opposite leg on top of the bottom leg will add more pressure.

Childs Pose on Kettlebell – 1:00

With arms together and straight out front, hold handler of kettlebell with both hands as athlete sits back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Teaching

(14-35:00)

Pull-ups

Chest Through

The kip of the pull-up is similar to when we are swinging the kettlebell. The more work done in the back of the swing, the easier the front becomes. The more power generated by getting the chest through with long legs in the kip, the less tension placed on the arms. Using more hips than arms will delay fatigue and allow for a better time and more fitness.

Movement Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups or Workout Movement

Kettlebell Swings

Arms Long

Very often when swinging a kettlebell, there can be a small bend in the arms at the bottom of the swing. Over the course of many repetitions, this adds a lot of extra tension onto the biceps. Knowing there is an immediate transition to the pull-ups, we want athletes to do their best to keep their arms as long as possible when the bell is between their legs. This enables the hips to create the majority of power of the swing overhead and takes stress off the arms.

Breathe Overhead

Finding a rhythm on breathing will be crucial for quick transitions and consistent movement today. When the bell is weightless on the way up and on the way down is a great time to find this rhythm. After the hips pop and the bell is being sent upwards, breathe out. When the bell is descending back toward the bottom of the swing, breathe out. Finding consistency with breathing keeps everyone moving steadily through the workout.

Movement Prep, with lighter kettlebell:

5 Deadlift

5 Hip Pops (load back, squeeze glutes)

5 Russian Swings

5 American Swings

Rehearsal

(35-45:00)

With lighter weight:

250 Meter Row

10 Swings

5 Pull-ups

Grab Workout weight:

200 Meter Run

10 Swings

5 Pull-ups

Metcon (Time)

(45-60:00)

3 Rounds:

500 Meter Row

21 Kettlebell Swings (53/35)

12 Pull-ups

Rx+ Kettlebell (70/53)

Kettlebell Swings should be at a weight where the first round is unbroken without a doubt. The second and third sets should be unbroken if possible, with one break if absolutely needed.

On pull-ups, athletes should go in with a plan in mind if knowing they are going to break it up. Consistent sets is the goal.

Monday 4.9.18

Three Danes CrossFit – CrossFit

WOD

AMRAP 15

50 Double Unders

25/18 Calorie Schwinn Bike

10 Hang Squat Cleans (95/65)

Warm-up

(0-8:00)

1 Minute Easy Bike

1 Minute Down Dog with Foot Pedal

:45 Seconds Medium Bike

:45 Seconds Active Spidermans

:30 Seconds Faster Bike

:30 Seconds Air Squats

followed by…

“Barbell Warmup”

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

All to be completed with empty barbell (please remove clips first)

Mobility

(8-14:00)

Front Rack Stretch – 1:00 Each Side

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Wreckbag Ankle Stretch – 1:00 Each Side

Stepping out into a lunge, place Wreckbag on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Teaching

(14-35:00)

Double Unders

Bound (Jump)

The bound or jump is arguably the most important piece of the double under. How we jump either sets us up for success or for some trip ups. Taking the time to properly practice the bound both in class and outside of class will engrain good movement patterns that can be maintained when fatigue sets in. Timing and consistency of the bound is key in stringing quality reps together. When the feet “pike” forward or “kick” backwards, it is more difficult to maintain timing and requires more work. Preserving a similar jump from the single under to the double under is easier said than done, but can be attained through practice, practice, and more practice.

Hands

Hand positioning plays an important role in the mechanics of the bound. For example, if hands are too far in front or too high up on the body, we have to compensate by bringing the knees up to avoid tripping up. Keeping the arms long in front with hands slightly in front of the body throughout the whole jump will help with the mechanics of the jump and minimize the amount of unplanned breaks.

Movement Prep, breaking between.

:15 Seconds Quick Singles

:15 Seconds Higher Jump Singles

:15 Seconds Double Taps

:15 Seconds Double Unders or Practice

Bike

Make sure to adjust the bike properly and try and hold a consistent pace throughout the entire workout.

Hang Squat Cleans

Movement Prep

3 Pausing Front Squats

3 Hang Power Cleans

3 Hang Squat Cleans

WOD Rehearsal

(35-40:00)

15 Double Unders

5 Calorie Bike

5 Hang Squat Cleans

Strategy

Finding a pace that isn’t necessarily slow, but something that athletes won’t slow down on will get them the best possible score today. Sometimes the first round tends to be the fastest because the group is fresh. However, this pace often slows significantly in the following rounds. Taking a look at the clock following round 1 can give them a good idea if this is a pace they can hold. For example, if they paced it correctly and finish round 1 in 3 minutes, round 2 should be right around that 6 minute mark. This is always a work in progress depending on the movements, but practicing it today will give the group an experience to learn from and take into the next workout.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Double Unders

25/18 Calorie Schwinn Bike

10 Hang Squat Cleans (95/65)

Rx+ Hang Squat Clean 135/95

Sunday April 8,2018

Three Danes CrossFit – CrossFit

WOD

4 Rounds, building in weight:


12 Kettlebell Bench Press


12 Kettlebell Bent Over Rows (each arm)


12 Kettlebell Reverse Lunges (50’s/35’s)

followed by…

CrossOver Symmetry Band Work

Warm-up

(0-10:00)

Raising the body temperature, and warming up muscle groups used today by pairing rowing with dynamic stretching.

1 Minute Slow Row

1 Minute Active Samson

1 Minute Medium Ski Erg

1 Minute Active Spidermans

1 Minute Medium Bike

1 Minute Push-up to Down Dog

followed by…

“Kettlebell Warmup”

(completed with light Kettlebells)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

(10-20:00)

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Teaching

(20-30:00)

Bench Press: Focus Points

Stay Active

Looking for several points of contact on the bench that are active throughout the lift. Head, shoulder blades, glutes, and both feet should be in contact with either the bench or the floor for the feet. Squeezing the butt, pressing the feet through the floor, and squeezing the shoulder blades under will create for a stable platform to press from.

Elbows at 45 Degrees

We often here the cue “elbows tight”. However if they stay too tight to the body in a close-grip bench press width, we are using more triceps and will not be able to reach our potential with load. They are close, but not in contact. Finding this 45 degree angle off the torso will create the most powerful position for athletes to move weight.

Bent Over Rows: Focus Points

Back and Head Neutral

Looking to find our classic hinge position on bent over rows, keeping the back and head in a similar position to the start of a deadlift. This ideal body position is a safe and powerful position.

Torso Static

Choosing a weight that is challenging, but one that athletes can maintain a static torso is important. Some of the benefits to the back and the shoulder are lost when we start getting the hips involved. Looking to stay as isolated as possible.

Reverse Lunges: Focus Points

Front Shin Vertical

With kettlebells by the side in a fully extended position, athletes will step back into a lunge. In the bottom position, the front shin should be vertical. What sometimes happen is that the step back is not long enough, placing the knee out over the toe. Having a vertical shin will engage more posterior chain and take unnecessary loads off the front of the knee.

Train Tracks

Want to be lunging on train tracks and not a tightrope today. A wider base is a better platform than a more narrow one. When both feet return to a standing position, athletes should be in more of a squat stance instead of having feet together.

WOD

(30-60:00)

Building in weight each round for today’s workout, starting with a moderate weight and making jumps based on feel and quality of movement. There is no measure for this workout so time can be taken to maintain form throughout each movement. All of these sets should be challenging, but unbroken.

4 Rounds, building in weight:


12 Kettlebell Bench Press


12 Kettlebell Bent Over Rows (each arm)


12 Kettlebell Reverse Lunges (50’s/35’s)

followed by…

CrossOver Symmetry Band Work

50 Crossover Band Pull Apart

50 Band Pull Apart

Saturday April 7, 2018

Three Danes CrossFit – CrossFit

WOD

For Time

200m No-Arms Bike; holding a Wreck Bag 35/25, on shoulders

35 Power Snatches 75/55

200m No-Arms Bike; holding a Wreck Bag 35/25, in arms

25 Power Snatches 75/55

200m No-Arms Bike; holding a Wreck Bag 35/25, on shoulders

15 Power Snatches 75/55

200m No-Arms Bike; holding a Wreck Bag 35/25, in arms

Rx+

No-Arms Bike with Wreck Bag 45/35

Power Snatches @ 95/75

Warm-up

(0-6:00)

Perform each of the following warm-ups for 20 seconds each:

Quad Stretch

Knee to Chest

Cradle Stretch

Solider Kick

Cradle Stretch

Side Lunge

Walking Samson

Walking Spiderman

Bear Crawl

Side Shuffle (both directions)

Skip for Height

High Knees

Butt Kickers

followed by…

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

Mobility

(6-9:00)

PVC Pass Throughs – 1:00

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Down Dog with Foot Pedal – 1:00

Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground.

Quad Stretch- :30 per leg

Teaching

(9-20:00)

Power Snatches

Focus Points

Punch Hard

With a large number of total repetitions on snatches today, minimizing or hopefully eliminating the number of press outs is a big goal. These will start to take their toll as the weight gets heavier. An aggressive jump with the legs and punch with the elbows on every rep will help ensure a solid receiving position.

Armpits Together

Striving to squeeze the armpits together throughout the first and second pull will keep the lats active and the bar close. Especially at the lighter weight, there is sometimes the tendency to let the bar drift away from the body in the front. Focusing on this from the onset of the workout with the lightest bar will make it more likely that athletes are able to maintain this when fatigued and at heavier loads.

Movement Prep:

Establish receiving position – 10 second hold

2 High Hang Power Snatches (mid-thigh)

2 Hang Power Snatches (above knee)

2 Snatches (mid-shin)

Build Up:

Spending about 6 minutes having the teams build up in weight to their final snatch bar. At the end of the 6 minutes, athletes will have their opening weight on the barbells with extra weight neatly stacked out of the way of dropping barbells. Great opportunity to correct movement and help teams and individuals with finding proper loading.

WOD Rehearsal

(20-25:00)

With opening weight on the barbell:

100m No Arms Bike, holding Wreck Bag

5 Power Snatches

Metcon (Time)

For Time

200m No-Arms Bike; holding a Wreck Bag 35/25, on shoulders

35 Power Snatches 75/55

200m No-Arms Bike; holding a Wreck Bag 35/25, in arms

25 Power Snatches 75/55

200m No-Arms Bike; holding a Wreck Bag 35/25, on shoulders

15 Power Snatches 75/55

200m No-Arms Bike; holding a Wreck Bag 35/25, in arms

Rx+

No-Arms Bike with Wreck Bag 45/35

Power Snatches @ 95/75

Friday April 6, 2018

Three Danes CrossFit – CrossFit

WOD

3 Rounds:

10 Ring Dips

10 Front Squats (135/95)

10 Burpees

Warm-up

(0-12:00)

Intention here is to really spend a good bit of time in each of these three positions. Not meant to be done as fast as possible, rather for quality.

10 Push-ups to Down Dog

10 Air Squats

10 Active Spiderman’s (5/leg)

10 Active Pigeon’s (5/leg)

5 Walkouts

8 Push-ups to Down Dog

8 Air Squats

8 Active Spiderman’s (4/leg)

8 Active Pigeon’s (4/leg)

4 Walkouts

6 Push-ups to Down Dog

6 Air Squats

6 Active Spiderman’s (3/leg)

6 Active Pigeon’s (3/leg)

3 Walkouts

followed by…

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

Mobility

(12-18:00)

Squat Hold – 2:00

In the bottom of the squat, we are looking to pull our chest tall and drive knees out using a post on the rig for assistance. Work over the two minutes to find and improve positioning for the bottom of the wall ball today.

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Activating both the upper and lower body for squatting and pulling.

Banded Walks: 10-10-5-5

Using a light band, place feet inside one end of the band, holding other end with both hands. With hips down and back, knees driving out, and maintaining shoulder width stance throughout, have athletes take 10 slow and controlled steps in each direction. Following this have them take 5 slow and controlled steps in each direction.

Band Pull Aparts: 15 Repetitions

Grab one end of the light band and hold it directly out front of the body. Pulling with straight arms to the bottom of the chest, have athletes complete 15 quality repetitions. There is a slight pause on the chest and a squeeze of the shoulder blades together. The more narrow the hands, the greater the tension.

Teaching

(18-43:00)

Ring Dips

Focs on keeping a tight core with feet together and under or in front of the body. Maintain a “hollow” position and try to keep elbows pressed to the sides of your body throughout the movement.

Front Squat

Bar starts from the ground and squat cleaning the first rep is allowed.

Focus Points

Rack Position

Finding the shelf created by the shoulders will keep the bar closer to the center of the body and help athletes stay in a better position throughout the whole range of motion. A loose fingertip grip will make it easier to find this position.

Heels Down

Finding a solid front rack position means nothing with balance in the foot. Keeping the heels down has a great influence on what the upper body is doing. The further the weight travels towards the front of the foot, the more likely it is that elbow and chest position will falter.

___

With Empty Bar:

5 Pausing Front Squats (leading with elbows first while standing)

Making three weight jumps today.

1st weight: A little more than 50% of workout weight (Example: 95/65 if going prescribed)

2nd weight: A little more than 75% of workout weight (Example: 135/95 if going prescribed)

3rd weight: Workout weight

Burpees

Focus Points

Composure Breath

Taking a small composure breath at the top of each repetition allows for consistency and seamless transitions to next stations. This is appropriate for the first two sets, with the last set being max effort.

Feet Outside of Hands

Often when jumping up out of the burpee, the feet land inside the hands in a “tightrope” stance. This makes for a less stable base and longer distance to travel on each rep. Placing the feet outside of the hands will help with the fluidity of the burpee, whether jumping or stepping up.

___

Prepping movement:

4 Push-ups

4 Spidermans (2/leg)

4 Frog Jump (High Plank to Feet Outside Hands)

2 Burpees

WOD warm up

(43-48:00)

2 Rounds:

3 Ring Dips

3 Front Squats

3 Burpees

Metcon

Metcon (Time)

3 Rounds:

10 Ring Dips

10 Front Squats (135/95)

10 Burpees

Rx+

5 Muscle ups instead of ring dips (bar or ring)

Front Squats at 165/110

Thursday April 5, 2018

Three Danes CrossFit – CrossFit

Metcon

3 Rounds:

50/35 Calorie Row

100 Double Unders

200 Meter Farmers Carry (70’s/53’s)

Warm-up

0-12:00

Rowling

Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. Use full strokes on the rower and alter the intensity of the pull to try and get 100M exactly. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

————–

“Rowling”

followed by one lap back and forth across the gym of the following exercises:

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walking Spiderman

Walkouts

Straight Leg Bear Crawl

Skip for Height

High Knees

Butt Kickers

Mobility

12-14:00

Down Dog with Foot Pedal – 1:00

Spending one minute opening up the posterior chain, shoulders, and calves. In the down dog position with hips high and elbows locked, pedal feet back and forth towards the ground. Taking the time to warm-up the back of the body will help athletes feel more prepare to tackle today’s workout.

Teaching

Rowing (14-22:00)

Spending our time today on teaching efficiency on the erg. Rowing is a perfect example of a movement that is equal parts skill and intensity. Athletes who haven’t quite developed proper movement patterns may be working much harder than they need to. Finding this balance of technique and effort today is important, as we are spending a good bit of the time on the rower.

Things to look for:

1. Shoulders Leaning Back


Shoulders diving back too far is one of the most common faults seen with rowing. Athletes may feel as if they are getting more power because the lean creates more length in the chain. However, leaning way back often means that athletes are creating tension at the wrong time on the rower.

Having athletes row with feet on top of the straps will help them better feel out proper position. Without the feet strapped in, if they pull too hard at the wrong time, they will fly off their seats. You will find that they have to create tension in the front of the drive phase as opposed to the back. This is called “connected power”. Although the chain, handle, and torso aren’t traveling as far, more force is being applied. This helps with both the rhythm of the row, as the recovery is easier without the large lean, and increases power output.

2. Handle Pausing 


Going along with the large lean back, athletes often complete a large pull and then pause before starting the recovery phase. Keeping a cyclical motion by letting the hands immediately return back towards the flywheel will help them find a consistent rhythm. Just because the hands return first in the recovery phase doesn’t mean it is necessarily a quick return. Gliding back towards the monitor in the recovery as opposed to actively pulling back to that position is more consistent across the three sets of rowing.

Complete 3 rounds of 30 seconds rowing followed by 30 seconds of rest

Teaching

Double Unders (20-25:00)

With the amount of time holding on to things today and the pure volume of double unders, staying relaxed on the rope is very important. Keeping arms long and rotating from the wrists and not the shoulders will minimize both fatigue and trip-ups.

Prepping Movement, resting between:

:15 Quick Single Unders

:15 Single Under with Higher Jump

:15 Double Taps*

:15 Double Unders

*With double taps, we focus on syncing the timing of the jump with the hands. The hands will double tap low on the thigh as the athlete jumps reaches extension in the air.

Teaching

Farmers Carry (25-30:00

One objective on the Farmers Carry:

Avoid Rocking

When carrying heavy objects in both hands, there can be the tendency to rock from side to side. When moving the Kettlebells or Dumbbells today, thinking about these three things can help to avoid this:

Midline Tight

Shoulders Back

Soft Bend in the Knee

With a lighter weight:

5 Double KB Deadlifts

25 Meter Farmers Carry

then..

Grab workout weight for practice round.

Rehearsal

(30-35:00)

5 Calorie Row

15 Double Unders or 15 Single Unders

25 Meter Farmers Carry

Metcon (Time)

3 Rounds:

50/35 Calorie Row

100 Double Unders

200 Meter Farmers Carry (70’s/53’s)

Wednesday April 4, 2018

Three Danes CrossFit – CrossFit

WOD

AMRAP 4

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Calorie Bike in Time Remaining

Rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Toes to Bar

Max Calorie Bike in Time Remaining

rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Bike in Time Remaining

Warm-up

0-5:00

:45 Slow Bike

:45 Active Spidermans

:30 Medium Bike

:30 Push-up to Down Dog

:15 Fast Bike

:15 Air Squats

Mobility

5-10:00

Pigeon Pose – 2:00 each side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Teaching

10-32:00

Wall Balls

Focus Points

1. Tall Chest

Maintaining a tall chest throughout the entirety of the Wall Ball accomplishes a few things. When the chest is proud, the ball with most always be in a solid position to be thrown to the target and athletes will be able to control their breathing much better. One of the many downfalls of the chest dropping is the ball prematurely hitting the wall and getting shot back towards where it came.

2. Relax the arms

At the top of the movement, athletes frequently leave their hands straight overhead after throwing the ball to the target. Leaving the arms in the air over the course of many repetitions increases the time under tension and causes extra fatigue. After launching the ball upward, have athletes relax the arms back down to the front rack position to receiving the medicine ball for the next repetition. This will enable athletes to hold on for larger sets on both the wall balls and gymnastics movements.

Prepping the movement below, resting between. At each of these movements, give the athletes one thing to keep in mind that builds towards the big picture of the wall ball.

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Gymnastics

Chest to Bar Pull-ups / Toes to Bar / Pull-ups

Many times in these gymnastic movements, we tend to focus on what happens in the front half of the kip rather than the back. If we related the kip to an elastic band, it can help our athletes better understand how to develop more power and hold onto larger sets. The further you stretch an elastic band back before you let it go, the further it travels. Same goes for our kip. The straighter and tighter our legs are in the backswing and the further our chest comes through the bar, the less work is required on the pull.

Maintaining straight legs also makes for much easier chest contact. If you think of a knees-to-chest movement, when knees come up, the chest shoots back away from the bar. When knees come up in the pull-up, it makes for a much more difficult path to the bar. Thinking long legs and chest through today.

Warming up movement patterns. Have athletes drop between each drill.

5 Scap Pull-ups

5 Kipping Swings (focus on long legs, chest through)

1-3 Strict Pull-ups (or 5 Kipping Swings)

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

3 Toes to Bar

Bike

Bike

Take a minute to adjust the seat to prior to starting the WOD

While the bike is a simple machine that doesn’t require much technique or skill to maintain a high intensity, there are a few things that sometimes happen. One of these things is the knees flaring out towards the outside of the pedals. While knees out is good for squatting, having knees stacked right over the pedals will help the athletes apply as much force as possible into each revolution. Think a deadlift or jumping type stance as opposed to squatting. The more power, the more calories, the better the score.

Rehearsal

32-40:00

3 Wall Balls

3 Chest to Bar Pull-ups

3 Calorie Bike

3 Wall Balls

3 Toes to Bar

3 Calorie Bike

3 Wall Balls

3 Pull-ups

3 Calorie Bike

Metcon (Calories)

Triple AMRAP 4
AMRAP 4

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Calorie Bike in Time Remaining

Rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Toes to Bar

Max Calorie Bike in Time Remaining

rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Bike in Time Remaining

Strategy

Goal today is to push the limits within each 4 minute window today. Going unbroken on the wall balls and strategically breaking once during the gymnastic movements will accomplish the task of getting to the bike as quickly as possible. Depending on how much time is left when athletes get to the bike will determine their pace. However long they have, challenge them to get uncomfortable earlier than they want to. Everyone can push hard when there is 10 seconds left, but the most calories can be accrued by spending more time at a high power output. Score each round is max calories accumulated on the bike.

Tuesday, April 3, 2018

Three Danes CrossFit – CrossFit

Metcon

4 x (:20 seconds on, :10 seconds off)

Sit-Ups

Deadlifts (155/105)

Sit-Ups

Deadlifts (155/105)

Warm-up

0-6:00

4 Walkouts

4 Active Spidermans (each leg)

4 Active Samson (each leg)

4 Cossack Squats (each leg)

3 Walkouts

3 Active Spidermans (each leg)

3 Active Samson (each leg)

3 Cossack Squats (each leg)

2 Walkouts

2 Active Spidermans (each leg)

2 Active Samson (each leg)

2 Cossack Squats (each leg)

followed by…

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

(completed with empty barbell)

Mobility

6-10:00

Front Rack Stretch – 1:00

Lay on your stomach with your arms in front of you, elbows bent at 90 degrees. Two goals in mind, in this order:

1 – Try to close the gap between your armpits and the floor. We can accomplish this by reach farther out with our bent elbows.

2 – Aim to keep the elbows as tight together as you can.

You’ll feel this stretch in the shoulders, lats, and triceps. This will bring a higher elbow position today in our front rack.

Couch Stretch – 1:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Teaching

10-25:00

Athletes will spend about 15 minutes building up to something “heavy” for today’s complex. Technique and speed take priority over loading. Building to something “heavy” means that athletes are still challenging themselves by climbing in load, but moving incredibly well. The complex goes as follows:

1 High Hang Power Clean (mid-thigh)

1 Hang Power Clean (top of knee)

1 Power Clean (from floor)

1 Split Jerk

Note that there is not a split jerk following each clean, only following the power clean from the floor. Focus points for each portion of the complex below.

Points of Performance

High Hang Power Clean

Speed Under the Bar

The further the bar travels down the thigh, the more power we can generate from our hips and legs to propel the bar upward towards the shoulder. With the high hang power clean starting highest up the leg, setting the tone on speed under the bar here will be important for this lift and every other lift. The heavier the weight gets, the greater the speed needed to pull under the bar. A paradigm shift here will help athletes improve technique and move more weight. Instead of thinking about pulling the bar to the shoulders, the focus can be pulling their shoulders down under the bar.

Hang Power Clean

Knuckles Down and Back

The lower the bar travels and the heavier the weight gets, the more gravity wants to pull the bar away from the body. The further the bar travels away from our center of mass, the harder it will be to control and the heavier it will feel. Getting knuckles down underneath the bar and back towards the body creates a firm grasp and helps the bar stay as close as possible.

Power Clean

Speed Through the Middle

Being the third movement of the complex, there may be the temptation to rush this lift and try to rip it off the floor. Being patient until the bar is above the knee will help with keeping the bar close and maintaining a good back position.

Split Jerk

Find Balance

The benefit of split jerking is being able to receive the bar in a balanced position, equally distributing the weight between both legs. What tends to happen most frequently is that most of the weight is shifted forward onto the front foot. This can occur due to the front foot not stepping far enough forward or the back leg remaining straight. Making sure athletes get comfortable finding the balanced jerk position in an unloaded environment and with light weight will help them better feel out the receiving position at heavier loads.

Complex; 25-40:00

Athlete slowly builds the weight until reaching max weight where each lift in complex is completed safely and properly

WOD warm up

Having already covered pulling from the ground with the power clean, our time here will be spent making sure athletes have the proper loading on the barbell for the deadlift. Again, looking for a weight they could get 30+ repetitions when completely fresh.

Quick practice round to confirm barbell weights:

2 rounds:

5 Deadlifts

5 Sit-ups

Metcon

4 x (:20 seconds on, :10 seconds off)

Sit-Ups

Deadlifts (155/105)

Sit-Ups

Deadlifts (155/105)

Tabata style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next.

Metcon (AMRAP – Reps)

4 rounds of tabata of each exercise