All Posts By

James Simonelli

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

:30 Bike (Easy)

:30 Bike (Legs Only)

:30 Bike (Arms Only)

:30 Bike (Mod)

2 ROUNDS

:10 Ring Support Hold

8 Ring Rows

6 Frog Jumps (Pause in Plank)

1:00 Bike (Mod-Hard)

2 ROUNDS

4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)*

4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (L)

6 Up-Downs

*Athletes — Perform all DB/KB reps on one arm before moving to the other arm

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Strict RMU

*Strict RMU Options…

Ring Support Hold

False Grip Pull-Up

Strict RMU Transition

Negative Strict RMU

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – :45 Max Ring Muscle-Ups

MIN 2 – 10/8 Cal Bike

(Score is Total Muscle-Ups)
-Rest 3:00 b/t Part 1 & 2-

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :45 Max Up-Downs

MIN 2 – 12/10 Max Cal Bike

(Score is Lowest Reps of Up-Downs)

RMU Option 1: Strict Pull-Ups

RMU Option 2: Burpee Pull-Ups

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Row (ez)

10 Groiners

10 bootstrappers

10 Elbow Punches

Into

2 Rounds

:45 Row (mod)

10 Med Ball Front Squats

10 Med Ball Push Press

10 Bird Dogs

Strength

Front Squat (3×5*)

Tempo (32X1)

*Weight stays Moderate across all sets.

(Score is Weight)

Workout

OPEN 19.1 (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

19 Wall Balls (20/14)|(14/10)

19 Cal Row

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 100m RUN @ MOD PACE

MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs

MIN 3 – 12 KB Deadlifts + Max Bootstraps

MIN 4 – :20 Hollow Hold + :20 Superman Hold

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)

MIN 2 – 2 Turkish Get-Ups (L)

MIN 3 – :45 Double Under Practice

(No Measure)

Workout

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

10-20-30-40-50

Russian KB Swings (53/35)|(35/26)

Double Unders*

Immediately Into…

400m Run

(Score is Time)

*Unbroken DU Optional

KG KB: (24/16)|(16/12)

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

With an empty barbell…

30 Barbell Hops

10 Alt. Groiners

10 Strict Press

30 Mountain Climbers

10 Alt. Groiners

10 Glute Bridge-Ups

30 Alt. Lunges (no barbell)

10 Pike to Push-Up

:10 OH Active Barbell Hold

*After the warm-up, start building weight for your Back Rack lunges & working the HS Skill or options for Movement 2 of the strength session.

Strength

Metcon (Weight)

4 SETS

6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)

Movement 2 = Athlete Choice*

*Options for Movement 2…

5-7 HSPU Prep Reps

2-3 Wall Walks

:30-:60 HS Wall Hold

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

10 Alt. Front Rack Lunges (155/105)|(115/75)*

10 Strict Handstand Push-Ups

10 Strict Pull-Ups or Ring Rows

*Option to go heavier.

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Upper Back

(No Measure)

Sunday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

1:00 Row (EZ)

1:00 Row (Moderate)

Immediately Into…

2 SETS (5:00 Cap)*

10 Alt. Groiners

10 Hang Position to Tall Shrug

10 PVC Pass Throughs (Wide Grip High Pulls in Set 2)

10 Behind the Neck Snatch Grip Shoulder Presses

*Set 1 w/ PVC & Set 2 option for Barbell

Workout

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1*

Hang Power Snatch (115/75)|(75/55)

Burpee Over Bar

*Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken.

(Score is Time)

KG BB: (52.5/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: 2, 4, or 6 Chest to Bar Pull-Ups

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Single Leg Weighted Glute Bridge

1:00 Hollow Hold*

*Weighted Optional

(No Measure)

Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

9 Barbell Sumo Deadlifts

6 Barbell High Pulls

3 Barbell Strict Press

3 Barbell Front Squats

-1:00 Rest-

AMRAP x 3 MINUTES

:30 Row

6 Wall Balls

3 Box Jumps

Workout

Metcon (AMRAP – Reps)

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

(Score is Reps)

KG WB: (9/6)|(6/5)

KG BB: (35/25)|(30/20)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

5 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

*Partner 1 Works for :30 while P2 Rests. Partners alternate working every :30.

(Score is Reps)

KG WB: (9/6)|(6/5)

KG BB: (35/25)|(30/20)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM-UP

2 SETS

100m Run

10 Up-Downs

10 Air Squats

10 Scap Pull-Ups

10 Scap Push-Ups

5 Inch Worms + Push-Up

Options to switch it up in Round 2…

100m Run

8 Lunge + Twist

8 V-Ups

8 Kip Swings

8 Knee Push-Ups

4 Burpees

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Bike @ Moderate Pace

MIN 2 – :45 Flow Stretching*

*Up to athlete’s discretion. Stretch what feels best, but continue moving through stretches for :45.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

15/12 Cal Bike

15 Hand Release Push-Ups

200m Run

15 Toes to Bar

1:00 Push-Up Plank

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

100m Jog

Into…

2 SETS*

6 Box Step-Ups (workout height)**

*SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout.

**During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail leg up. If you need assistance in the stand, place both hands on the thigh on the front leg and push as you stand to bring the second leg to the box. Practice counting every 5 or 10 reps out loud when you reach the top of the box.

Workout

Metcon (Time)

“CHAD”

FOR TIME

1000 Box Step-Ups (20)*

*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs or 5:00 EZ Pedal

(No Measure)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

100m Jog

Into…

2 SETS*

6 Box Step-Ups (workout height)**

*SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout.

**During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail leg up. If you need assistance in the stand, place both hands on the thigh on the front leg and push as you stand to bring the second leg to the box. Practice counting every 5 or 10 reps out loud when you reach the top of the box.

Workout

Metcon (Time)

“CHAD”

FOR TIME

1000 Box Step-Ups (20)*

*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs or 5:00 EZ Pedal

(No Measure)

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m run

:45 Plank

8 Scap Pull-Ups*

8 Up-Downs*

:30 Rest

*Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up)

Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees

Then prep with Line Drills (25’ each movement)…

Knees to Chest

Heels to Butt

Toe Walk

Heel Walk

High Knees

Butt Kickers

Karaokes (Down and Back)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

21 Sit-Ups*

15 Pull-Ups

9 Burpees

*GHD Optional

(Score is Time)