Jul 31

Skinnyfit 8.1

CrossFit 417 - SkinnyFit


EMOM


10 mins
Odd: 10 burpees
Even: 10 pull-ups

Metcon (Time)


1 mile run
Then
21-15-9
Slamballs
Lying leg lifts
Shoulder 2 Overhead
*1 min cumulative plank after each round

Jul 31

Tuesday, August 1, 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 (AMRAP - Rounds and Reps)


20 min AMRAP
12 Hand Release Push Ups
12 Abmat Situps
200m Run
12 KB Swings 55/35

Jul 30

Monday, July 31, 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)


5 Rounds
12 Box Jumps 24/20
12 SH. 2 OH 135/95
12 Burpees
12 Front Squat 135/95
12 KB Sumo Deadlift 55/35

Jul 28

Saturday, July 29, 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.

Paul (Time)


5 Rounds for time of:
50 Double-Unders
35 Knees-To-Elbows
20 Yd Overhead Barbell Walk, 185#
In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.
To learn more about Paul click here

Jul 27

Friday, July 28, 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 (Time)


for time-one person working at a time (run together)
33 Front Squats 185/125
400m Plate Run 45/25
33 Bar MU
400m Plate Run 45/25
33 Deficit HSPU on 45lbs Plates or 320' double db oh carry 55/35
400m Plate Run 45/25

Jul 26

Thursday, July 27, 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 (AMRAP - Rounds and Reps)


17min AMRAP
15 Hang P. Snatch 95/65
20 Box Jumps 24/20
15 Burpees

Jul 26

7-27-17

CrossFit 417 - SkinnyFit


Base Conditoning


1000 Meter row
1 min plank (time can be accumulated, ex: 30 sec break 30 sec)
24 side v-up
800 meter row
1 minute plank
24 side v-up
600 meter row
1 minute plank
24 side v up
400 meter row
1 minute plank
24 side v up
200 meter row

10 MIN EMOM


Even: 5 ring rows + 5 push ups
Odd: 10 slam ball squats

Jul 25

Wednesday, July 26, 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!

Metcon (Time)


For Time: 17min
21-15-9
Toes 2 Bar
Power Clean and Jerks 135/95
Cal Row

Clean and Jerk (6min EMOM 2 P&C + Push Jerk)

Jul 24

Tuesday, July 25, 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 (Time)


For Time: 19min Cap
50 deadlifts 185/125
50 burpee pullups
Run 800 meters

Jul 24

Skinnyfit

CrossFit 417 - SkinnyFit


Metcon (AMRAP - Reps)


3 Rounds, 1 min max effort at each station:
Man makers
Situps
Russian KB Swings
Single arm DB Lunges
Burpees
Calorie Row
Rest 1 min

Older posts «

» Newer posts