Oct 20

Saturday, Oct 21, 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.

Hammer (5 Rounds for time)


5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

Oct 20

Saturday, Oct 21, 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
5000/4500m Row
Every 5min Perform
10/8cal bike
15 Power Snatches 75/55

Oct 19

Friday, Oct 20, 2017

CrossFit 417 - CrossFit


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)


Partner Workout
100 Back Squats 135/95 partner holds HS against wall or pushup plank
100 KB Swings 70/55 partner hangs from pull-ups bar

Oct 18

Thursday, Oct 19, 2017

CrossFit 417 - CrossFit


Warm Up B (No Measure)


400m Run
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
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar

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

Metcon (No Measure)


10min to work on skill

Metcon (Time)


7 Rounds
30 DU
10 DB SH 2 OH 35/15
90' Double DB OH Carry 35/15
10 T2B

Oct 18

Thursday October 19th

CrossFit 417 - Endurance


10 MIN EMOM


100 m run

Metcon


Every 4 mins for 24 mins
200 m run
15 KB swings 55/35
25 sit ups
35 DU

Oct 18

10-19-17

CrossFit 417 - SkinnyFit


Warm Up


Row 400 meters
30 seconds each x2
Jumping jacks
Squats
Walk outs
Plank hold
Downward dog stretch
Laying cross over (foot to opposite hand)

Metcon


3 Rounds
Max effort for 1 minute
Calorie row
Goblet squats
Ring push ups
Med Ball twists
toes to ring
Buy out: 1000 meter run

Oct 17

Wednesday, Oct 18, 2017

CrossFit 417 - CrossFit


Warm Up C (No Measure)


3min Row or Bike
6 Burpees to Bar + 5 sec hang each rep
5 DB Single Arm Push Press + 80' OH Carry R-L
10-20 Uneven pushups
10 x Suitcase Situps
7 Strict Pullups
5 Inch Worm + 5 Sumo Inch worm
12 Cuban Press
10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)
10 Standing BTN Press

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

Clean (8 x 1 work to a heavy up to 90s rest )

Metcon (Time)


5 Rounds
5 Power Clean 185/125
5 Box Jumps 24/20
5 Ring MU
Scale MU to Jumping Bar or Burpee pullup

Oct 16

Tuesday, October 17, 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!

Overhead Squat (5 x 5 rest 90s )

Metcon (AMRAP - Rounds and Reps)


20 min AMRAP
6 OH Squats 135/95
6 Bar Face Burpees
50 Yard Shuttle (by ten yards)

Oct 16

SkinnyFit 10.17

CrossFit 417 - SkinnyFit


Metcon (Time)


Buy In: 1000m Run / Row
21 Front Rack Lunges 65lbs
10 Burpees
10 Banded Situps
5 cal bike

15 Front Rack Lunges
10 Burpees
10 Banded Situps
5 cal bike

9 Front Rack Lunges
10 Burpees
10 Banded Situps
5 cal bike
Buy Out: 1000 m Run/Row

Oct 16

Tuesday 17th, 2017

CrossFit 417 - Endurance


Warm-up (No Measure)


400m jog
A Skips
Butt kicks
High knees
High knee karaoke
Open hip skip
Toy soldiers
20 leg swings (side to side and front to back) each leg
2x15 claw drill cycles (each leg)

Metcon (5 Rounds for time)


800m run (@mile pace)
2min rest
150m run @85%
walk back rest
100m run 90%
walk back rest
80m run 95%
walk back rest
60m run max effort

Metcon (Time)


5 rounds
10 ring rows
10 alt DB power snatch 35/25
10 Pull ups
30 DU

Older posts «