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

Sep 13

9.14.17

CrossFit 417 - SkinnyFit


AMRAP


2-4-6-8-10-etc
OH Squat 85 lbs
Rig Dips
10-20-30-40-50
Wallballs
Sit Ups

Ex: 2 OH Squat, 2 ring dips, 10 WB, 10 Sit Ups, 4 OH squat....

Strength


DB side lunge - 60 seconds
Reverse DB lunge - 60 seconds
Side plank DB arm raises - 30 sec each side
Side crunch - 30 sec each side

Sep 13

9/14/2017

CrossFit 417 - Endurance


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 (Time)


200m Run
50 KBS (55/35)
100 DU

200m Run
40 Goblet Squats (55/35)
80 DU

200m Run
30 Weighted Lunge (55/35)
60 DU

200m Run
20 Thrusters (55/35)
40 DU

Sep 12

Wednesday, Sept 13, 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!

RDLs/Band Peels (4x12)


super set 12 reps each

Metcon (Time)


6 Rounds
6 Deadlifts 135/95
4 Power Snatch 135/95
2 Hang Power Snatch 135/95
200m Row

Sep 11

SkinnyFit 9.12.17

CrossFit 417 - SkinnyFit


Metcon (Time)


10,9,8,7...1
Pullups
Slam Balls
V ups
*150m row between rounds

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