Sep 19

Wednesday, Sept 20, 2017

CrossFit 417 - CrossFit


Warm Up D (No Measure)


3 x 20y Fwd/bwd run
3 x Down back side shuffle
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 KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Shoulder Press (4x4x80%)

Metcon (Time)


For time: ( 17min cap)
3-6-9-12-15-18-21
Front Rack Lunges (R=1, L=2) 155/100
Box Jump 24/20
Sh. 2 OH 155/100

Sep 18

SkinnyFit 9-19-17

CrossFit 417 - SkinnyFit


Metcon (No Measure)


10 min Ab Circuit
2 rounds, 1 min each station:
Banded situps
Med ball twists
Weighted plank
Lying leg lifts
Single arm v-ups with plate

Metcon (AMRAP - Rounds and Reps)


20 min AMRAP
12 DB box step ups
12 DB push-ups
12 box jumps
12 pullups
200 m run

Sep 18

Tuesday, Sept 19, 2017

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
20 Mountain Climbers

Metcon (AMRAP - Rounds and Reps)


20min AMRAP
400m Run
20 Burpees to bar
400m Row
20 T2B

Sep 18

09/19/2017

CrossFit 417 - Endurance


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Warm-up (No Measure)


3 Rounds
250m Row
12 Stading BTN Press
160ft farmers carry
12 double kb deadlift
12 wall balls
20 sec plank

Metcon (Time)


50 cal bike
40 DU
30 DB SH 2 OH 35/25
20 Air Squats
10 Hang Power Cleans 135/95
20 Air Squats
30 DB SH 2 OH 35/25
40 DU
50 Cal Bike

Sep 17

Monday, Sept 18, 2017

CrossFit 417 - CrossFit


Warm-up G (No Measure)


Warm Up G
100m Forward Run
100m Backward Walk
80' Bear Crawl
20 Hollow Rocks
5 x 2 Pushup + 4 Alt Toe Taps
6 x 1 Toe 2 Ring every 5 sec
20 x Scap Pushups
10 x Band Peels
12 x Double DB or KB Deadlift
10 x each SA KB Hang Power Snatch
10 x Crossover Lunge
10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Deadlift (4x4x80%)

Metcon (AMRAP - Rounds and Reps)


16 min AMRAP
10 Clean & Jerk 135/95
20 Pullups
10 Power Snatch 135/95
50 DU
Cleans are full squat

Sep 16

Saturday, Sept 23, 2017

CrossFit 417 - Endurance


Warm Up A 10min to complete (No Measure)


160' side slide L and R
20 x Pogos
20x mini band side steps (each direction)
160' Single arm oh walk
45' Power skips down 45' back
45' Back ward crab walk
60s KB front rack hold every 10s stand up
15 KB Swings
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight

Accumulate time in a Squat while coach goes over the Workout!

Metcon (Time)


1000m row
30 DU
900m Row
30 DU
800m Row
30 DU
700m Row
30 DU
600m Row
30 DU
500m Row
30 DU
400m Row
30 DU
300m Row
30 DU
200m Row
30 DU
100m Row
30 DU

Sep 15

Saturday, September 16, 2017

CrossFit 417 - Endurance


Warm-up G (No Measure)


Warm Up G
100m Forward Run
100m Backward Walk
80' Bear Crawl
20 Hollow Rocks
5 x 2 Pushup + 4 Alt Toe Taps
6 x 1 Toe 2 Ring every 5 sec
20 x Scap Pushups
10 x Band Peels
12 x Double DB or KB Deadlift
10 x each SA KB Hang Power Snatch
10 x Crossover Lunge
10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Metcon (Time)


For time
1200m Row
40 KB Swings 55/35
1000m Row
40 Single Arm Hang KB Power Clean & Jerk 55/35
800m Row

Sep 15

Saturday, Sept 16, 2017

CrossFit 417 - CrossFit


Warm-up G (No Measure)


Warm Up G
100m Forward Run
100m Backward Walk
80' Bear Crawl
20 Hollow Rocks
5 x 2 Pushup + 4 Alt Toe Taps
6 x 1 Toe 2 Ring every 5 sec
20 x Scap Pushups
10 x Band Peels
12 x Double DB or KB Deadlift
10 x each SA KB Hang Power Snatch
10 x Crossover Lunge
10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Metcon (Time)


For time
1600m run
60 Single Arm Kb Hang Power Snatch 55/35
800m Run
30 Single Arm KB Hang Power Snatch 55/35

Sep 14

Friday, Sept 15, 2017

CrossFit 417 - CrossFit


Warm Up D (No Measure)


3 x 20y Fwd/bwd run
3 x Down back side shuffle
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 KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Metcon (Time)


Partner Workout
50 OH Squat 95/65
50 Pullups
50 Clean 135/95
50 Pullups
50 Box Jump Overs 20″
50 SH. 2 OH 135/95

Sep 13

Thursday, Sept 14, 2017

CrossFit 417 - CrossFit


Warm Up D (No Measure)


3 x 20y Fwd/bwd run
3 x Down back side shuffle
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 KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Metcon (Time)


For time
30 Burpee Pullovers
Then
21-15-9
Double Kb Hang Power Cleans 55/35
45' Single arm kb oh lunge 55/35
Scale burpee pullovers to burpee strict c2b or jumping c2b

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