Jan 19

Friday, Jan 20, 2016

CrossFit 417 - CrossFit


Warm Up E (No Measure)


400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
5 Bar pullovers or 5 Candle stick rollups

Deadlift (4 x 6 x 70% 1 min rest )

Metcon (AMRAP - Rounds and Reps)


16min AMRAP
7 Hang Clean (165/115)
12 Bar Facing Burpees
50 DU
Scale du to power singles.
Hang Clean are full depth.
Jump over bar with 2 feet no fairy jumping. Scale burpee to a dowel stick on ground.

Jan 18

1.19.2017

CrossFit 417 - SkinnyFit


Base Conditoning


15 rounds - begin a round every 2 minutes
1 wall walk
6 pull ups
16 walking lunges

Jan 18

Thursday, Jan 19, 2017

CrossFit 417 - CrossFit


Warm Up D (No Measure)


3 x 20y Fwd/bwd run
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320' Double KB front rack walk
12 x Double KB front rack squat
12 x Double KB strict press

Hang Power Snatch (6x3)

Metcon (Time)


21-15-9
KBS (55/35)
One Armed KB OHS (55/35)
right into
1 Mile Row
Scale oh sq to kb front sq

Jan 18

Thursday, January 19th

CrossFit 417 - Endurance Class


Metcon

Metcon (AMRAP - Rounds and Reps)


25minute AMRAP with a partner:

Partner 1: 200m OH Carry
(can use a plate or empty barbell)

meanwhile,

Partner 2:
10 Slam Ball
10 Walking Lunge Steps (with ball)

Jan 17

Wed, Jan 18, 2016

CrossFit 417 - CrossFit


Warm Up C (No Measure)


1 Round
300m Row
160' Farmers Carry 1 db 1 kb
80' DB Oh carry L-R
10-20 Diamond Pushups
45s Passive ring hang
15 BTN Press

DB Strict Press (4x6)

Metcon (AMRAP - Rounds and Reps)


12 Min AMRAP
Ascending Rope Climbs (1,2,3,…)
15 HR Push Ups

Jan 16

Tue, Jan 17, 2016

CrossFit 417 - CrossFit


Warm Up B (No Measure)


30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160' Single arm DB farmers carry L and R
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar

Snatch (6x2x70%)

Metcon (AMRAP - Rounds and Reps)


8min AMRAP
8 Hang Power Snatch 95/65
8 Box Jumps 24/20

Rest 4 min then start second 8min amrap

Metcon (AMRAP - Rounds and Reps)


8min AMRAP
8 Hang Power Snatch 135/95
8 Box Jumps 30/24

Jan 16

Skinnyfit 1.17.17

CrossFit 417 - SkinnyFit


EMOM


10 min EMOM
5 Thrusters
Burpees to 20 sec rest (b4 next minute)

Metcon (Time)


10,9,8,7....1
Thrusters
Weighted Situps with DB
Medball Twists
Reverse Burpees
*100m row after each round

Jan 16

Jan 1/17/2017

CrossFit 417 - Endurance Class


Metcon (AMRAP - Rounds and Reps)


30 Min AMRAP:
With a partner alternating rounds

10 Pull Ups
10 Burpees
30 DU
200m Run

Jan 15

Monday, Jan 16, 2016

CrossFit 417 - CrossFit


Warm Up A 10min to complete (No Measure)


160' side slide L and R
20 x Pogos
15 x Double KB Russian swings,
160' Double KB Oh walk
45' Power skips down 45' back
160' Bear Crawl
60s KB front rack hold every 10s stand up
25 hollow crunches
10 x Clapping Pushups or reg
60s passive ring hang with weight

Squat


20min to establish a 1RM
If you are not comfortable maxing perform 5x1 with a heavy weight

Metcon (AMRAP - Rounds and Reps)


15 Min AMRAP:
500m Row
10 DL (225/155)
15 T2B

Jan 13

Sat, Jan 14, 2016

CrossFit 417 - CrossFit


Warm Up B (No Measure)


30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160' Single arm DB farmers carry L and R
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar

Whitten (Time)


5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24''
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

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