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 4.19.18

Three Danes CrossFit – CrossFit





WOD


AMRAP 15
60 Double Unders
150’ Walking Lunge
15 Deadlifts (225/155)

if necessary, substitute 120 single unders for the 60 double unders

Warm-up


(0-10:00)

200 Meter Run

:30 Seconds – Lateral Hops over Barbell
1 Minute – Active Samson
:30 Seconds – Knuckle Drags
1 Minute – Active Spidermans
:30 Seconds Air Squats
1 Minute – Cossack Squats

200 Meter Run

followed by…

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility


(10-15:00)

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.

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.

Teaching


(15-35:00)

Double Unders
Hands in Front of Hips
When hands widen out or rise up the body, the rope elevates off the ground and forces athletes to bring the knees up to clear the jump. Placing the hands slightly in front of the hip bones will make sure the rope has enough slack on the ground to pass under the feet.

Consistent Jump
When the height of the jump varies during the workout, it makes it a much more difficult task for our brain to synchronize hands and feet. Having a steady jump straight up in the air will lead to better timing and rhythm on both single unders and double unders

Walking Lunge
Wide Base
There is sometimes the tendency for feet to come together at the top of each lunge repetition. In the many movements we perform on a daily basis, we know that feet together is not a position we use for any them. At the top of each repetition, looking for feet to be somewhere between our squat and deadlifts stances.

Shin Vertical
Find the ideal shin position on every rep today. When athletes step out into the lunge, their front shin should be vertical. The step out is often too short and results in the knee driving out over the toe. Stepping out further typically corrects this fault.

Deadlift
Lats On
During movement prep, have athletes hold the bar on their mid shin or at the top of the knee. Cue them to relax their arms and let the bar swing away. Now cue them to pull the bar back into the body. Repeat for several reps. Being aware of the role the lats play in the deadlift will help athletes keep the bar tight to the body and stay in a safe pulling position during the workout.

Hips Back First
What happens at the top of the repetition before the bar returns to the ground is just as important as what happens from the floor. At the completion of the rep, the hips should travels backwards first as opposed to knees driving forwards. Sending the hips back engages the posterior chain and leads to a vertical shin and straight bar path

Rehearsal


(35-40:00)

Practice Round #1
15 Double Unders
30’ Walking Lunge
5 Deadlifts (Lighter Weight)

Practice Round #2
15 Double Unders
30’ Walking Lunge
5 Deadlifts (Workout Weight)

Metcon (AMRAP – Rounds and Reps)


AMRAP 15
60 Double Unders
150’ Walking Lunge (GHD to wall = 50′)
15 Deadlifts (225/155)

if necessary, substitute 120 single unders for the 60 double unders

Wednesday 4.18.18

Three Danes CrossFit – CrossFit


WOD


5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3:00 between rounds.

score is combined reps for all rounds

Warm-up


(0-8:00)

200 Meter Run
100 ft. Crab Walk
100 ft. Straight Leg Bear Crawl

then…

5 Wall Walks
10 Active Spidermans with T-Rotation
4 Wall Walks
8 Active Spidermans with T-Rotation
3 Wall Walks
6 Active Spidermans with T-Rotation
2 Wall Walks
4 Active Spidermans with T-Rotation
1 Wall Walks
2 Active Spidermans with T-Rotation

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


(8-12:00)

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.

Banded Pec Stretch – 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. With the elbow slightly bent, turn chest towards opposite wall. For example, if the right hand is wrapped in the band, you would turn left to feel a stretch in the pec. Let the band pull back towards the rig and focus on deep breaths.

Teaching


(12-25:00)

Bench Press
Hands
Hands should start just outside the shoulders. Narrow grip utilizes mostly triceps while a wide grip puts the shoulder in a more susceptible position for injury. Wrapping the thumb all the way around the bar also creates the safest position possible, especially when holding onto the bar for maximum repetitions.

Shoulders
Think about maintaining proper standing posture, just laying on a bench. Pinching the shoulder blades back places the rear deltoids on the bench, creating a stable platform and placing the shoulders back in the socket. This is a safer and more stable position for the athletes to press from.

Glutes
Flexing the glutes is one of the many factors in creating a stable base to press from. Although we are flexing here, we want to be sure to avoid arching the back. Maintaining a natural lumbar curve will ensure safety of the movement.

Feet
The feet set the tone for the bench press. Pressing the feet into the ground while thinking about spreading the floor keeps the whole body active and helps generate as much power as possible into the bar.

On the Way Down
As the bar lowers, thinking about breaking the bar in half. This helps place the elbow in an ideal position and externally rotates the shoulder. Here we are able to recruit the triceps, create power and torque, and keep the shoulders in a safe position.

On the Way Up
To generate power and torque on the way up, think about spreading the bar in half. The hands won’t physically move, but the action will again work to keep elbows in a great position and keep the shoulders safe

Rehearsal


(25-30:00)

6 Bench Press (50% weight)
3 Strict Pull-ups

then…

4 Bench Press (workouts weight)
2 Strict Pull-ups

Metcon (AMRAP – Reps)


5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3:00 between rounds.
score is combined reps for all rounds


Tuesday 4.17.18

Three Danes CrossFit – CrossFit


WOD


AMRAP 4:00, rest 4:00:
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (95/65)

AMRAP 4:00:
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (115/80)

Substitution for the run:
500/400 Meter Row

Rx+ Men-115/125/135
Women-85/95/105

Warm-up


(0-8:00)

Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
3 Air Squats + Broad Jump
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

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


(8-10:00)
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.

Teaching


(10-25:00)

Power Snatch
Burgener Warmup
With PVC pipes, performing 5 repetitions of each movement of the Burgener Warmup. This warmup is useful in teaching and reinforcing the basic concepts of the Olympic Lifts.

1. Down and Up

Working on aggressive extension of the ankles, hips, and knees with the down and up. This “triple extension” is what creates elevation on the bar and allows it to become weightless so that athletes may pull themselves under.

2. Elbows High and Outside
In the snatch, the arms do not bend until the previous step is completed. Triple extension must happen before the arms bend. Working on this timing as well as keeping the bar close. The funny thing about this step is that the arms are never actually involved in an upward pull, rather they work to pull the athlete under the barbell during the weightlessness of the bar.

3. Muscle Snatch 

In an extension of the elbows high and outside, the muscle snatch works on an aggressive punch up to the finish position overhead. There is no rebending of the knees during the muscle snatch.

4. Snatch Lands 

Solidifying the jumping and landing positions here. With the bar locked out overhead, athlete will dip and drive with the hips, landing in a quarter squat. This teaches the athlete the proper footwork for receiving the snatch.

5. Snatch Drops
Starting in the same position as snatch lands. However, on this step we are removing the dip and drive and landing in a full squat. Without the dip and drive, speed and tightness are an important factor of the snatch drop.

6. Hang Power Snatch 

Putting it all together with the hang power snatch. Working from the high hang position for these repetitions.

With Empty Barbell:
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

Rehearsal


(25-35:00)

Give athletes 3 minutes to build to opening weight and place weights for rounds two and three near their barbells. Running through three easy practice rounds to feel out these weights. Not for time, rather for quality. Changing weights between each round.

50 Meter Run
5 Calorie Bike
5 Snatches (75/55)

50 Meter Run
4 Calorie Bike
4 Snatches (95/65)

50 Meter Run
3 Calorie Bike
3 Snatches (115/80)

Metcon (AMRAP – Rounds and Reps)


AMRAP 4:00, rest 4:00:
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (95/65)

AMRAP 4:00:
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (115/85)

Substitution for the run:
500/400 Meter Row

Rx+ Men-115/125/135
Women-85/95/105


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