James Simonelli

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

ON AN 8:00 RUNNING CLOCK…

3 ROUNDS

5 KB Deadlift

5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings

10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups

10 Alt. Bird Dogs → 10 Alt. Deadbugs → 5/5 Side Lying Open Book Stretch

Then Into…

AMRAP IN REMAINING TIME..

Max Meter Row

Workout – Performance

Metcon (Distance)

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

-Rest 2:00-

AMRAP x 8 MINUTES

10 Russian KB Swings (70/53)

10 KB Goblet Alt. Lunges

20 Sit-Ups

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (32/24)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Workout – Fitness

Metcon (Distance)

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

-Rest 2:00-

AMRAP x 8 MINUTES

10 Russian KB Swing (53/35)

10 KB Goblet Alt. Lunges

20 Sit-Ups

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…

Max Meter Row

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (24/16)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

ON AN 10:00 RUNNING CLOCK…*

Max Meter Row

-Immediately Into-

AMRAP x 10 MINUTES**

10 Russian KB Swings (70/53)

10 KB Goblet Alt. Lunges

-Immediately Into-

ON AN 10:00 RUNNING CLOCK…*

Max Meter Row

*P1 works while P2 rests. Split the rowing work as needed.

**P1 completes one full round of the AMRAP while P1 completes 15 Sit-Ups (rest remaining time). Once a full round is completed P1 & P2 switch.

(Score is Total Meters Rowed)

NOTE – Add 100m for every FULL ROUND of the AMRAP completed. Only full rounds count. Ex: If you rowed 2000m and completed 5 rounds, your score would be 2500.

KG KB: (32/24)

*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!

Optional Finisher

Metcon (No Measure)

2 SETS

10/10 Single Arm KB Upright Row

:30/:30 Single Arm KB Overhead Hold

1:00/1:00 Calf Smash on KB Horn

-Rest As Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders

:30 Alt Groiners

:30 90/90 Hip Rotations

:15/:15 Wall Calf Stretch

2 ROUNDS

30 Reps Jump Rope Complex**

6 Elbow Punches → Muscle Clean

6 Front Rack Press → Back Rack Press

6 Air Squats → 6 BB Kang Squats

1 ROUND

:30 Double Under Practice

*Place foot on Wall (or any tall standing support) and lean towards the wall to stretch calf

**1st Round Perform Single+Single+High Jump; 2nd Round Perform Single+Single+Double

Strength – All

Back Squat (3×8 @ 31X1*)

Tempo Back Squat (31X1)

Week 1 of 4 Tempo

Workout – Performance

“REDWOOD” (Time)

FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats

(Score is Time)

KG BB: (70/47.5)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“REDWOOD (FITNESS)” (Time)

FOR TIME
30 Back Squats (115/75)
200 Single Unders
30 Back Squats

(Score is Time)

KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!

Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Barbell Hamstring Smash*

10 Elevated Calf Raises**

*Place bar on a low rack. Place one leg over and on top of barbell, rolling out the hamstrings.

**Pause for :02 in bottom.

-Rest As Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Jumping Jacks*

10 Banded Upright Rows

10 Supinated Band Pull-Aparts

10 Overhead Band Pull-Aparts

*Clap overhead and behind back.

Into…

2 ROUNDS

100m Run

10 Ring Rows w/ :01 Pause at Rings

8 Scap Depressions

6 Scap Retractions

10 Straight Arm Banded Push-Downs

Skill – All

Metcon (No Measure)

3 SETS FOR QUALITY*

3-5 Bottom to Half Pull-Ups

3-5 Top to Half Pull-Up

3-5 Full Strict Pull-Up of Choice**

-Quick Rest Before-

15 Slow Straight Arm Banded Lat Push-Downs

-Rest as Needed b/t Sets-

*Athlete can come off the pull-up bar b/t movements. ‘Half’ Position is elbows at 90 degrees in middle of the pull position.

**Options…

5 Banded Strict Pull-Ups

5 Strict Pull-Ups

5 Strict Chest to Bar Pull-Ups

(No Measure)

Week 1 of 8 Strict Gymnastics

Workout – Performance

Metcon (AMRAP – Reps)

5 SETS*

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Pull-Ups w/ Time Remaining…

*Weighted Vest Optional.

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Pull-Ups)

Workout – Fitness

Metcon (AMRAP – Reps)

5 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps Ring Rows w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Ring Rows)

Optional Finisher

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES*

MIN 1 – :50 Max Cardio Choice Cals

MIN 2 – :50 Max Russian Twists

*P1 starts one MIN 1 while P2 starts on MIN 2. Partners switch each minute until EMOM is completed.

(Score is Total Cals + Reps)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 RDL + Max Groiners

MIN 2 – 10 Hang Muscle Cleans + Max Elbow Punches

MIN 3 – 10 Slow V-Ups + Max Hollow Hold

MIN 4 – 10 Squat Jumps + Max Scap Push-Ups

Strength – All

Deadlift (3×8 @ 31X1*)

Tempo Deadlift (31X1)

Week 1 of 4 Tempo

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Up-Downs to Target*

10 Toes to Bar

10 Deadlifts (135/95)

5 Hang Squat Cleans

*Ideally target above 6-inch reach.

(Score is Round + Reps)

KG BB: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Up-Downs

10 Toes to Something*

10 Deadlifts (95/65)

5 Hang Squat Cleans

*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch

5 Jefferson Curls*

5/5 Single Leg RDLs*

*Option to hold empty barbell.

-Rest As Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast)

8 Alt. Step-Ups → 8 Box Jumps

4 Inch Worms + Push-Up → 8 Push-Ups to Pike

8 Alt. Groiners → 4/4 Donkey Kicks

*Advance to second movement at 4 minute mark

Strength – All

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES*

MIN 1 – :30 Wall HS Hold

MIN 2 – :30 Deficit Push-Ups

MIN 3 – EZ Cardio

(Score is Reps of Push-Ups)

Week 1 of 8 Strict Gymnastics

Workout – Performance

Metcon (Time)

10 ROUNDS FOR TIME

20/15 Cal Bike

12 Box Jumps (30/24)*

*Mandatory Step-Down

(Score is Time)

Workout – Fitness

Metcon (Time)

10 ROUNDS FOR TIME

15/12 Cal Bike

10 Box Jumps (24/20)*

*Mandatory Step-Down

(Score is Time)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 EZ Bike*

:30/:30 Half Pigeon on Box

15 Slow Box Dips

*Nasal Only Breathing

-Rest As Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

400m Group Run

Then Into…

2 SETS

8 WB Thrusters w/ :01 Pause Overhead

8 WB Alt. Lunges (hold ball at chest height)

8 WB Ground to Overhead

8 Kip Swings*

-100m Jog b/t Sets-

*In the second set, perform Kipping Knee Raise

**Goal of this warm-up is full-body functional movement. In Set 1, move with intention and feel each position. In Set 1, move more fluidly but keep a high quality of movement.

Workout – Performance

“TRIPLE THREAT” (Time)

3 SETS EACH FOR TIME
400m Run
20 Toes to Bar
30 KB Swings (53/35)
40 KB Goblet Alt. Lunges
50 Wall Balls (20/14)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)
KG WB: (9/6)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Workout – Fitness

“TRIPLE THREAT (FITNESS)” (Time)

3 SETS EACH FOR TIME
400m Run
10 Toes to Something
20 KB Swings (35/26)
30 KB Goblet Alt. Lunges
40 Wall Balls (14/10)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG KB: (16/12)
KG WB: (6/5)

*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.

Optional Cool Down

Metcon (No Measure)

2 SETS FOR QUALITY

5 Up Dog to Down Dog

:30/:30 Down Dog Hip Opener

5 Cat/Cows

:30/:30 Child’s Pose Side Stretch

-1:00 Slow Nasal Breathing b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP (10:00 CAP)

1 ROUND (EACH)

P1: Cal Row (EZ)

P2: 10 Up-Downs +8 BB Deadlifts

Into…

1 ROUND (EACH)

P1: Cal Row (MOD)

P2: 8 Burpees + 8 BB Upright Rows

Into…

1 ROUND (EACH)

P1: Cal Row (MOD-HARD)

P2: 6 Burpee Tall Jumps + 8 Hang Muscle Cleans

Strength – All

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Partner Workout Option – Performance

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
*P1 works while P2 Rests. Split work as needed.

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Workout – Performance

Partner Workout Option – Fitness

Hero Workout Laura – Solo Version (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees Over Rower
5 Power Cleans (155/105)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (70/47.5)

Workout – Fitness

“LAURA (FITNESS)” (AMRAP – Rounds and Reps)

IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)

*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (52.5/35)

NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Optional Cool Down

Hero Workout Laura (Fitness) – Solo Version (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees
5 Power Cleans (115/75)

-Rest 1:00 after each full round-

(Score is Rounds + Reps)

KG BB: (52.5/35)

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 EZ Row (keep SPM low)

MIN 2 – 10-15 Slow Banded Pull Aparts

MIN 3 – 7-10 Rower Pike Ups

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Groiners + Twist

5 Push-Up to Pike

5 Air Squats

5 Ring Rows

Into…

2 ROUNDS

10 Elbow Punches

5 BB Push Press

5 BB Front Squats

10 Hollow Rocks → Arch Rocks

Skill – Performance

Metcon (No Measure)

1.) 2 SETS

3-5 Scap Depressions + Retractions

-Into-

3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS

3x 2-for-1 Pause Pull-Ups*

-Rest As Needed b/t Sets-

*1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01 Pause w/ chin over bar + 1 Kip Swing.

(No Measure)

3.) 2 SETS

3-5 Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Skill – Fitness

Metcon (No Measure)

1.) 2 SETS

3-5 Scap Depressions + Retractions

-Into-

3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS

3-5 Half Kipping Pull-Ups

or

3-5 Jumping Pull-Up Negatives

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

3-5 Jumping or Simulated Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
KG BB: (42.5/30)

Workout – Fitness

“FRAN (FITNESS)” (AMRAP – Reps)

AMRAP x 7 MINUTES*
21-15-9
Thrusters (45/35)
Jumping Pull-Ups

(Score is Total Reps)

*After finishing the set of 9s, restart at the beginning of the AMRAP.

KG BB: (20/15)

Partner Finisher – All

FOR QUALITY* (No Measure)

100 Empty Barbell Curls

100 Plate Front Raises

200 Plate Hollow Body Flutter Kicks

*P1 works while P2 completes a static Hold. Split work as needed.Static Holds: Curls = Overhead Plate Hold, Front Raises = Plate Gun Hold, Flutter Kicks = Plank Hold.

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

6 Toe Touch + Jumping Jack

6/6 Single Leg Glute Bridge-Ups

12 SLOW Alt. Pike Shoulder Taps

Into…

1-2 ROUNDS

3 Vertical Jumps + 3 Tuck Jumps*

6 Empty BB RDLs

3 Pike Push-Ups

*Land in a partial squat w/hips ABOVE parallel.

Strength – All

Deadlift (5-4-3-2*)

*Start Moderate-Heavy and build up to workout weight.

(Score is Weight)

Workout – Performance

“ROSIE THE RIVETER” (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

KG BB: (143/93)
*This workout was designed by the NCFIT coaching team.

Workout – Fitness

“ROSIE THE RIVETER (FITNESS)” (AMRAP – Reps)

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (225/155) + 12 Pike Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

KG BB: (100/70)
*This workout was designed by the NCFIT coaching team.

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

10/10 Banded Pallof Presses

10/10 Single Arm Half Kneeling Banded Lat Pull Down

5/5 Sciatic Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)

Three Danes Wellness – NCFIT

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

50’ Side Shuffles

6/6 Single Arm Sumo Stance KB Deadlift

6/6 Single Arm Ring Row

6 Mixed Grip Scap Pull-Ups*

*Instead of a traditional PU grip, jump up with a hand over hand grip. Envision the pinkie of one hand stacked next to the index finger of the other.

Into…

1-2 ROUNDS (TIME PERMITTING)

100’ Shuttle Runs

5/5 Single Arm Sumo Stance Russian KB Swing

3/3 Single Arm KB Clean

5/5 Single Ring Vertical Grip Ring Rows

Skill – All

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice*

*Focus on consistent clamping, raising the knees, and then opening the hips with hand over hand climbing.

(No Measure)

Workout – Performance

“RAPUNZEL” (AMRAP – Rounds and Reps)

2 SETS**
AMRAP x 8 MINUTES
2 Rope Climb
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc) Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)
***This workout was designed by the NCFIT coaching team.

Workout – Fitness

“RAPUNZEL (FITNESS)” (AMRAP – Rounds and Reps)

2 SETS**
AMRAP x 8 MINUTES
8 Single Ring Vertical Grip Ring Rows
100′ Shuttle Run (25′ Out, 25′ Back)*
:30 DBL KB or DB Front Rack Hold (Athlete Choice, AHAP)

-Rest 2:00 b/t Sets-

*Increase 50′ Shuttle Run each round (100, 150, 200, etc). Each 25′ counts as 1 Rep.
**Reset to original numbers at the beginning of the second AMRAP.

(Score is Lowest Rounds + Reps)
***This workout was designed by the NCFIT coaching team.

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Slow Glute Bridge-Ups*

*Option to place a band or hip circle above knees.

-Rest as Needed b/t Sets-

(No Measure)