All Posts By

James Simonelli

Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

10 Alt. Groiners

10 Narrow Stance Squats

10 Wide Stance Squats

5/5 SA Ring Rows

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)

MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow

(No Measure)

Workout

Metcon (Time)

FOR TIME

40 DB Front Squats (50/35)|(35/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

(Score is Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

40 DB Front Squats (50/35)|(35/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

** P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 SETS

10 Elbow Punches

10 Alt Groiners

20 Jumping Jacks

Into…

3 SETS

10 Empty BB Strict Press

16 Reverse Lunges

20 Single/Double Unders

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Power Clean

+

2 Split Jerks

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

12-9-6

Shoulder to Overhead (155/105)|(115/75)

50-50-50

Double Unders

-Rest 2:00-

21-15-9

Shoulder to Overhead (115/75)|(75/55)

50-50-50

Double Unders

(Score is Time)

KG BB1: (70/55)|(50/35)

KG BB2: (50/35)|(35/25)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Band Pull Aparts

10 Scap Pull-Ups

5 Inch-Worms + Push-Up

100m Run

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

10 Hollow Rocks

5 Perfect Strict Pull-Ups*

5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 5 MINUTES

100m Run

10 Pull-Ups

100m Run

5 Bar Muscle-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

200m Run

15 Burpees

-Rest 2:00 b/t Sets-

*Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest.

(Score is Rounds + Reps)

BMU Option 1: Jumping Bar Muscle-Ups

BMU Option 2: Burpee Pull-Ups

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

2 ROUNDS

10 Glute Bridges

10 PVC Pass Thrus

10 OHS

Into…

3 ROUNDS (With an Empty Barbell)

5 Broad Jumps

5 Snatch Grip DL

5 Snatch Grip Strict Press (Behind the Neck)

5 Good Mornings

Workout

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

7-10 Barbell Rollouts

30 Russian Twists

-Rest as needed b/t Sets-

(No Measure)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike (EZ to Mod Pace)

10 Alt. Cossack Squats

7 Wall Ball Push Press

7 Wall Ball Front Squat

Into…

1 ROUND

1:00 Bike (Mod-Hard Pace)

10 Alt. SL Quarter Squat*

5 BB Kang Squats

7 Wall Balls

*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. They will alternate legs each rep.

Strength

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

ON A 20:00 RUNNING CLOCK…

5-5-3-3-3

Back Squat

*Build from Moderate to Heavy.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

30 Wall Balls (20/14)|(14/10)*

30/25 Cal Bike

*Heavy Ball Optional (30/20)|(20/14)

(Score is Time)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch (R)

2:00 Couch Stretch (L)

(No Measure)

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

10 BB Sumo Good Morning

10 Box Step Overs

5/5 Single Leg Bent Over Row*

*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps on one arm, then 5 on the other arm.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

10/10 Single Leg DB RDL (Athlete Choice, Light)

10/10 Single Leg Glute Bridge-Ups

1:00 Slow Deadbugs

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Deadlifts (315/225)|(225/155)

10 Box Jump Overs (24/20)

15 Sit-Ups

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)

Sunday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Scap Pull-Ups

3 Tempo Strict Pull-Ups (3111)

5 Empty Barbell Kang Squats

5 Tempo Back Squats (30X1)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

6 Back Squats (155/105)|(115/75)

8 Chest to Bar Pull-Ups

12/10 Cal Bike

(Score is Time)

KG BB: (70/55)|(50/35)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

20 ROUNDS FOR TIME*

6 Back Squats (155/105)|(115/75)

8 Chest to Bar Pull-Ups

*P1 performs a full round while P2 Bikes. Alternate every round.

(Score is Time)

KG BB: (70/55)|(50/35)

Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

FOR QUALITY (5:00 Cap)

10 Scap Push-Ups

10 Push-Up to Pike

:30 Pike Hold

10 Up-Downs (EZ)

:30 Plank Hold

10 Alt. Push-Up to Star Plank*

*Perform a Push-Up and rotate into a Star Plank before returning to the next rep.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

6/6 DB Windmills (Athlete Choice)

:30/:30 Single Arm DB OH Walk

-Rest as needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES*

12 Push Press (115/75)|(75/55)

12 Sit-Ups

-Rest 2:00-

AMRAP x 7 MINUTES*

12 Push Press

12 Sit-Ups

*3 Up-Downs at the Start of Each Minute…Including 3,2,1 go.

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 SETS

10/10 Banded Monster Walks

10/10 Single Leg RDL (unweighted)

10 Scap Push-Ups

Into…

2 SETS

10 Cossack Squats

10 Bicep Hammer Curls

10 Inch Worms + Push-Up

Into…

2 SETS

10 Wall Ball Front Squats

10 Wall Ball Strict Press

10 DB Romanian Deadlift

Into…

1 SET

10 Wall Balls

10 Double DB Russian Swings

10 Push-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5-10-15-20…and so on

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

DB Hang Muscle Cleans (35/20)|(20/10)

Hand Release Push-Ups

(Score is Rounds + Reps)

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

KG DB: (15/9)|(9/6)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

8 DB Zottman Curls

Max Alt. DB Hammer Curls

-Rest as needed b/t Sets-

(No Measure)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Scap Pull-Ups

10 Barbell Good Mornings

10 Tuck-Ups or V-Ups

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 5 Strict TTB + :20 Hollow Body Hang*

MIN 2 – :45 Shuttle Run (EZ)

*Drop between TTB + Hang

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15 Toes to Bar

15 Deadlifts (225/155)|(155/105)

400m Run

(Score is Time)

KG BB: (100/70)|(70/55)