Category: Uncategorized

Monday, Dec 11, 2017

CrossFit 417 – CrossFit

 

Warm Up H (No Measure)

20s on 20s slow for 5min on bike/Row for 5min

10 x Arch to hollow rolls on ground

10 x Pushup + alt knee to elbow

20 x cossack squats

10 x kb RDLS

10 x Bent over row

15 x kb squats

6 x each complex

High pulls

muscle clean

pushpress

power clean

clean
sub snatch for complex

Hang Snatch (6min Every 30s x 1 )

Hang Power or Full

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Dumbbell Power Snatches 55/35

30 Box Jumps 24/20

20/15 Calorie Bike or Row

30 Toes to Bar

12/9/17

ENDURANCE

Warm Up A 10min to complete
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)
12 Rounds (3600/3200)
300/270m Row
8 Box Jump Overs 24/20″
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
30 Cal Bike
8 Bar Pullovers
30 Sand Disc Squats
30 Cal Erg

 

Saturday, December 9, 2017

Warm Up H
20s on 20s slow for 5min on bike/Row for 5min
10 x Arch to hollow rolls on ground
10 x Pushup + alt knee to elbow
20 x cossack squats
10 x kb RDLS
10 x Bent over row
15 x kb squats
6 x each complex
High pulls
muscle clean
pushpress
power clean
clean

Metcon (Time)
Workout For total time
3 rounds:
5 MU
20 KB Swings 55/35

21-15-9:
SHSPU or SDB press
Box Jump 24/20

 

3 Rounds:
50 DU
12 Deadlift 165/125
12 Pushups
12 Toes 2 Bar

Friday, December 8, 2017

Warm-up G
Warm Up G
2min Bike or Row
50 Single Unders
80′ Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Metcon (AMRAP – Rounds and Reps)
Partner Workout*:
20 min AMRAP
300m Row
7 Power Snatch 115/75
7 OH Squat 115/75
*Alternate Exercises

12.7

CrossFit 417 – SkinnyFit

Short and fast (No Measure)

2 rounds

1min bike or row

30 Jumping Jacks

7 burpees

10 leg lifts

20s arch hold from bar

15 air squats

20s hollow hold from bar

Metcon

200 air squats

150 ab mat sit ups

100 OH plate lunes 25lb

75 toes to ring

50 shoulder to overhead 55lb

25 Deadlifts 55lb

Endurance

CrossFit 417 – Endurance

Metcon (Time)

100 DU

90 lunges

80 sit ups

70 DB push press 35/15

60 cal row

50 deadlift 115/75

40 push ups

30 Box jumps

20 burpees

10 thrusters 115/75

Treat like a tabata 20 sec on/ 10 sec off

Thursday, December 7, 2017

CROSSFIT

Warm-up
Warm Up D
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
Metcon 1 (No Measure)
4 Rounds NFT
30s DBL KB Front Rack Hold (work on breathing)
10 DB Bench Press
6-10 Ring Row (1sec pause at top)
10 DB Arnold Press

 

Metcon 2 (AMRAP РRounds and Reps)
10min AMRAP
14 DB SH. 2 OH 55/35
14 Butterfly Situps
50′ Front Rack Walking Lunges 55/35

Wednesday, December 6, 2017

WARM-UP
3 minute row or bike
6 burpees to bar + 5 second hang
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 sides – take straight legs to left hand then rotate to right)
10 standing behind the neck press

Accumulate time in a squat while coach goes over the workout.

10 MINUTE SKILL WORK

METCON РAMRAP 
17 minute AMRAP:
20 wallballs 20/14
10 KB swings 55/35
20 pullups

 

Tuesday, December 5, 2017

WARM-UP
400 meter run
30 jumping jacks
10 sumo inch worm + pushup
10 spine ringers
20 good mornings
20 arch to hollow on bar
160′ single arm db farmers carry L and R
12 suitcase deadlifts
15 single arm KB high pull L and R
9 strict toes to bar
6 burpees to full squat + jump and touch bar

Accumulate time in a squat while coach goes over the workout.

POWER CLEAN 5 x 3 x 90 seconds rest

 

METCON – AMRAP
12 minute AMRAP:
5 full cleans 135/95
10 box jumps 24″/20″
5 power cleans 135/95
10 shoulder to overhead 135/95

12.5

CrossFit 417 – SkinnyFit

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

3 rounds

12 pull ups (modify ring rows)

12 wall balls

Run 200 meters

12 push ups

12 box jumps

3 rounds

15 jumping pull ups

15 wall balls

Run 200 Meters

15 burpees

15 box step ups

*no rest between rounds