NCMETCON – Wed, Feb 1

Announcements

ZUMBA CLASS @THREE DANES – Saturday 2/4 at 10:30am – $10/ person – RSVP to Lenore by TEXT at 973-945-9192

ATHLETA SHOP PARTY w/Jamie – Friday 2/17 from 5-7pm – receive 20% off! – Reserve your spot through link on flyer!

THREE DANES BOWLING PARTY! – Saturday 2/25@ 2pm – RSVP by TEXT to Jonathon at 973-413-0838

Three Danes Wellness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

16 Jumping Jacks

12 Alt. Barbell Elbow Punches

8 Barbell Good Mornings

4 Barbell Strict Press

Into…

1-2 ROUNDS (TIME PERMITTING)

12 Power Drops* (BW ONLY)

8 Barbell High Hang High Pulls

4 Barbell High Hang Muscle Cleans

2 Inch Worms + Push-Up

*Start on your tip-toes with your feet under your hips and your hands at your side. Jump and DROP into a power position; feet should move to shoulder width landing in a quarter squat with hips back and chest tall. As you drop, pull your hands up to your shoulders and get your elbows high as if you were receiving a barbell in the front rack.

Strength – All

Clean and Jerk (6-5-4-3-2*)

*Power Clean & Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
(Score is Total Reps)

KG BB: (85/57)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.

Workout – Fitness

“OPEN 15.4 — NCFIT REMIX” (AMRAP – Reps)

AMRAP x 8 MINUTES*
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…

*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

KG BB: (60/42.5)
NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015. The original adjusted version of 15.4 was: AMRAP x 8 MINUTES of 10 Push Press (95/65) + 10 Power Cleans (115/75). Athletes can choose to perform this version if they previously tested 15.4.

Optional Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 ON/ :10 OFF)*

Hollow Body Rocks

*During :10 Rest hold Hollow Body.

(No Measure)

NCMETCON – Tue, Jan 31

Three Danes Wellness – NCMETCON

Warm-Up

Warm-Up (No Measure)

RUNNING WARM-UP (4 MIN)

100m Quick Jog

25’ Toe Walk

25’ Heel Walk

25’ Toy Soldiers

25’ High Knees

25’ Butt Kickers

100m Hard Jog

Into..

2-3 ROUNDS (5 MIN CAP)

:30 BIke @ Mod Hard Pace

6 Up-Downs + Alt. Shoulder Tap

6 Step-Ups + Slow Negative

6 Squat Jumps

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 15/12 Cal Bike

MIN 3 – Max Box Jumps (24/20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 12/10 Cal Bike

MIN 3 – Max Box Jumps (20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Post-Workout Skill – Performance

Metcon (No Measure)

EVERY 1:30 x 4 SETS

3 Kip Swings

+

2 Pull-Ups

+

1 Chest to Bar Pull-Up

-Rest w/ Time Remaining-

(No Measure)

Post-Workout Skill – Fitness

Metcon (No Measure)

EVERY 1:30 x 4 SETS

3 Kip Swings

+

2 Dynamic Kips*

+

1 Pull-Up

*Pulling Knees-Up Behind the Bar.

-Rest w/ Time Remaining-

(No Measure)

NCMETCON – Mon, Jan 30

Three Danes Wellness – NCMETCON

Warm-Up

Warm-Up (No Measure)

200m Group Jog

Into…

3 ROUNDS

10 Banded Dante Rows

10 Alt. Banded Deadbugs

10 Banded Hip Pull Throughs*

10 Arm Haulers

Into…

200m Group Jog

*Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position.

Strength – All

Deadlift (4-4-4-4*)

*Start Heavy and build to Heavy+.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2 Rope Climb*

5 Deadlifts (275/185)

25 Sit-Ups

*2 Rope Climbs can be subbed for 6 Strict Pull-Ups

(Score is Rounds + Reps)

KG BB: (125/85)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Strict Pull-Ups*

5 Deadlifts (205/145)

25 Sit-Ups

*3 Strict Pull-Ups can be subbed for 1 Rope Climb

(Score is Rounds + Reps)

KG BB: (90/65)

NCMETCON – Sun, Jan 29

Three Danes Wellness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS (2:00 CAP)

6 Scap Pull-Ups

6 Scap Push-Ups

6 Bootstrappers

Into…

AMRAP x 4 MINUTES

:30 HARD Row

5 Supine Ring Rows

5 Push-Up to Pike

6 Alt. Lunges

Workout – Performance

Metcon (Time)

2 ROUNDS FOR TIME*

100/80 Cal Row

75 Air Squats

50 Hand Release Push-ups

25 Pull-Ups**

*Wear a 20lb Vest if you have it.

**Option to Perform Strict Pull-Ups

(Score is Time)

Workout – Fitness

Metcon (Time)

2 ROUNDS FOR TIME

80/60 Cal Row

75 Air Squats

50 Push-ups

25 Pull-Ups

(Score is Time)

Optional Cool Down

FOR RECOVERY (No Measure)

2:00 Olympic Wall Sit

2:00 Foam Roll Lats.

1:00/1:00 Pigeon Pose

10 Slow Alt. Scorpions

(No Measure)

NCMETCON – Sat, Jan 28

Three Danes Wellness – NCMETCON

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MIN (:40 ON / :20 ON)*

MIN 1: Step-Ups → Box Jumps

MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)

MIN 3: Tuck-Ups → V-Ups

MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings

*Progress to the second movement(s) halfway through the EMOM

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)

8 Toes to Bar*

6/6 Single Arm KB Push Press

16 Box Jumps (24/20)

*Option for Toes to ‘Something’

(Score is Rounds + Reps)

KG KB: (24/16)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)

8 Toes to Bar*

6/6 Single Arm KB Push Press

16 Box Jumps (24/20)

*Option for Toes to ‘Something’

(Score is Rounds + Reps)

KG KB: (24/16)

*P1 starts the AMRAP, once they reach the Box Jumps…P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.

Finisher

Metcon (No Measure)

3 SETS

40 Alt. KB Flutter Kicks

20 KB Horn Curls

20 KB Upright Rows

-Rest As Needed b/t Sets-

(No Measure)

NCMETCON – Fri, Jan 27

Three Danes Wellness – NCMETCON

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

1:00 Bike → :45 Bike → :30 Bike*

5/5 DB Windmills

10 Alt. Lunges w/PVC Pass Thru

5 Jumping Air Squats w/PVC Overhead

*As the Bike time decreases, let’s increase the RPM!

Strength – All

Power Snatch (8-6-4-8-6-4*)

*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.

(Score is Weight)

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Weight)

EMOM x 12 MINUTE

MIN 1 – 20/15 Cal Bike

MIN 2 – 1 Power Snatch (Mod-Heavy)*

*Athlete chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.

(Score is Total Weight)

Workout – Fitness

Metcon (Weight)

EMOM x 12 MINUTE

MIN 1 – 15/12 Cal Bike

MIN 2 – 2 Power Snatch (Mod)*

*Athlete chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.

(Score is Total Weight)

NCMETCON – Thu, Jan 26

Three Danes Wellness – NCMETCON

Warm-Up

Warm-Up (No Measure)

TABATA, 8 ROUNDS :20 ON // :10 OFF

MVMT 1 – High Knees

MVMT 2 – Butt Kickers

MVMT 3 – Single Unders

MVMT 4 – Scap Pull-Ups

Into…

1-2 ROUNDS (Time Permitting)

200m Run

8 False Grip Vertical Ring Rows*

12 Alt. Lunges → DB Front Rack Alt. Lunges (light weight)

16 Double Unders (:20 Practice)

*Position the rings higher, squat under, and think about pulling the rings to the sternum, closer to the belly button. Keep the hands in the false grip, close to each other (think of the fists like magnets!).

Extended Warm-Up – Performance

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 1-2 Strict Ring Muscle-Ups*

MIN 2 – EZ Cardio

(No Measure)

Extended Warm-Up – Fitness

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 3-5 Strict Pull-Ups

MIN 2 – EZ Cardio

(No Measure)

Workout – Performance

Metcon (Time)

FOR TIME

1200m Run

30 Alt. DB Front Rack Lunges (50/35)

100 Double Unders

Muscle-Ups*

100 Double Unders

30 Alt. DB Front Rack Lunges

1200m Run

*Option:

15 Ring Muscle-Ups

25 Bar Muscle-Ups

(Score is Time)

KG DB: (22.5/15)|(15/10)

Workout – Fitness

Metcon (Time)

FOR TIME

1200m Run

30 Alt. DB Front Rack Lunges (35/20)

150 Single Unders

Pull-Ups*

150 Single Unders

30 Alt. DB Front Rack Lunges

1200m Run

*Option:

15 Burpee Pull-Ups

25 Pull-Ups

(Score is Time)

KG DB: (15/10)|(10/7.5)

NCMETCON – Wed, Jan 25

Three Danes Wellness – NCMETCON

Warm-Up

Warm-Up (No Measure)

3:00 Row

Into…

2-3 ROUNDS

50’ Light KB Goblet hold Walking Lunges

3/3 Single Leg Bridge-Ups at a 30X3* Tempo

:45 Plank Hold

*This is shorthand for what is called “tempo” in the strength and conditioning world. This means 3 seconds down, 0 second at the bottom, eXplode up and 3 second hold at the top.

Strength – All

Deadlift (6-6-6-6*)

*Start Moderate-Heavy and build to Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – All

Metcon (AMRAP – Reps)

8 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)**

MOVT 2 – Up-Down Over Bar

MOVT 3 – Sit-Ups

-No Additional Rest b/t Sets-

*1 SET = MOVT 1-MOVT 3.

**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.

(Score is Total Reps)

Optional Cool Down

FOR RECOVERY (No Measure)

10/10 Sciatic Nerve Floss

10/10 Banded Hamstring Stretch

10 Slow Cat/Cows

(No Measure)

NCMETCON – Tue, Jan 24

Three Danes Wellness – NCMETCON

Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 EZ-Mod Bike for Calories*

6 Alt. Groiners + Twist

15 Med Ball G2O

10 PVC Pass Throughs

Into…

1 ROUND

Bike*

6 Cossack Squats

7 Med Ball Overhead Press

7 Med Ball Front Squat

10 PVC Superman Pass Throughs

Into…

1 ROUND

Bike*

6/6 Med Ball Around the World

10 Med Ball Thruster

10 Slow Alt. Dead Bugs

*Focus in Round 1 is to Bike for 1:00 at a Light to Moderate pace. In the next round aim to finish those same number of Calories in less time.

Strength – Performance

Overhead Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Reps*)

*Start Moderate and build to Moderate-Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Strength – Fitness

Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Reps*)

*Start Moderate and build to Moderate-Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

“THE QUADFATHER” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*

*Cals increase by 4 Cals each full round.

(Score is Rounds + Reps)

KB WB: (9/6)
NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.

Workout – Fitness

“THE QUADFATHER (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
19 Wall Balls (14/10)
10 Cal Bike*

*Cals increase by 2 Cals each full round.

(Score is Rounds + Reps)

KB WB:(6/5)
NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.

NCMETCON – Mon, Jan 23

Three Danes Wellness – NCMETCON

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

20 Crossbody Mountain Climbers

8 Scap Push-Ups

6 Knee Push-ups*

4 Tall Jumps

*Option for Standard Push-Ups.

Into…

2 ROUNDS

6 Clean Deadlifts

6 Upright Rows

6 Alt. Elbow Punches

6 Push-Ups

Strength – All

Metcon (Weight)

5 SETS*

1 Clean Pull

+

1 Clean High Pull

+

1 Muscle Clean

*Start Light and build to Moderate.

-Rest As Needed b/t Sets-

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
(Score is Time)

KG BB: (60/42.5)

NOTE: New Benchmark. Option for Power Clean or Squat Clean in today’s workout.

Workout – Fitness

“ELIZABETH (FITNESS)” (Time)

FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups

(Score is Time)

KG BB: (60/42.5)
NOTE: New Benchmark. Power Clean only.

Optional Cool Down

FOR RECOVERY (No Measure)

12 Slow Arm Haulers

10 Cat/Cows

1:30/1:30 Banded Lat/Tricep Distraction

(No Measure)