May 11

Friday, May 12, 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
5 Bar pullovers or 5 Candle stick rollups

Metcon (Time)


with a Partner perform
150 Wallballs 20/14-10/9'
toss it back and forth every rep
200 KB Swings 55/35 break up however
50 Bar MU Scale Burpee Jumping C2B Pullups

May 11

417 athletes Stay Driven!

Regionals training going down... or, up in this case! Athletes working on strength and cooridination utilizing the Driven Nutrition peg board 💪

May 10

05/11/2017

CrossFit 417 - Endurance Class


Warm-up (No Measure)


A Skips
Butt kicks
High Knees
High Knee Karaoke
Open Hip Skips
Toy Soldiers
Spiderman Crawl + Reverse Lunge w/ reach back stretch
20 Leg swings (each)

Metcon (No Measure)


2 x 20 yrd sprints
2 x 40 yrd sprins
2 x 60 yrd sprints
2 x 80 yrd sprints

*walk back rest after each sprint

Metcon (Time)


1 mile run
20 push ups
800m run
20 air squats
400m run
20 burpees
400m run
20 air squats
800m run
20 push ups
1mile run

May 10

Thursday, May 11, 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

Metcon (Time)


for time (45min time cap)
20 Clean & Jerk 135/95
800m run
40 Hand Release Pushups
600m run
20 Shoulder to Overhead 135/95
400m run

May 10

5.12.17

CrossFit 417 - SkinnyFit


Warmup (5-10 mins)

Base Conditoning


Tabata -8 cycles of 20 sec work / 10 rest
Calorie row
Sit ups
Air squats
Calories on bike
Dumbbell shoulder to overhead
Burpees

May 09

Wednesday, May 10, 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
12 Sitting BTN 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)

Shoulder Press (4 x 5 x 75% 1:15 rest )

Metcon (Time)


Buy In: 40 Front rack lunges 95/65
5 rounds
10 Burpees
10 Toes 2 bar
Buy Out: 40 Front rack lunges 95/65

May 08

Tuesday, May 9, 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

Deadlift (4 x 5 x 75% 1:15 Rest )

Metcon (Time)


4 rounds
10 Deadlifts 185/125
400m Run
10 Box Jumps 24/20

May 08

Skinnyfit 5.9.17

CrossFit 417 - SkinnyFit


Metcon (Time)


10 Burpee pull-ups
25 KB High pulls
50 KB swings 35lbs
100 Wall balls
400 m run
100 sit-ups
50 KB swings
25 KB High pulls
10 Burpee pull-ups

May 08

05/09/2017

CrossFit 417 - Endurance Class


Warm-up (No Measure)


A Skips
Butt Kicks
High Knees
High Knee Karaoke
Open Hip Skip
Toy Soldiers
Spiderman Crawl + Reverse Lunge and reach back stretch

All at 30 yrds x 2
Bicycle run
No Arm Drill
Big Arm Drill

Metcon (No Measure)


2 x 200m run/row
(1min rest btw run and row)
2 x 400 run/row
(2min rest btw run and row)
2x 800m run/row
(3min rest btw run and row)

rest 5min

Metcon (AMRAP - Rounds and Reps)


10min AMRAP
5 Front Squat 115/75
10 Push Press 115/75
15 OH Stationary Lunges 45/25

May 07

Monday, May 8, 2017

CrossFit 417 - CrossFit


Warm Up A 10min to complete (No Measure)


160' side slide L and R
20 x Pogos
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

Clean Thurster (6 x 1 build to a heavy )

Metcon (Time)


for time
21-15-9-15-21:
Thrusters 75/45
(do NOT drop bars from overhead)
Pullups
200m Run after 21s..15s...etc
*5 burpee penalty for any dropped bars

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