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Thursday, Dec 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 (AMRAP – Reps)

8 Rounds of

:20 On / :10 Off:

Kettlebell Swings 53/35

Bike

AB Mat Sit-Ups

Shuttle Sprints 10m apart
total number of reps for each movement

shuttle run every 10m is 1 rep

12.14 .17

CrossFit 417 – SkinnyFit

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

Buy in: 100 sit ups

5 rounds

400 meter row

12 burpees over rower

24 Kettlebells

24 KB lunges

12 ring dips

Buy out :100 sit ups

Wednesday, Dec 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!

Clean (7min EMOM x 3 reps )

Metcon (Time)

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65

Tuesday, Dec 12, 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)

7 Min AMRAP

50′ SA DB OH Lunge R 55/35

50′ SA DB OH Lunge L 55/35

30 Burpees to Bar H/L
2min REst

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

300m Row

20 Pushups

Skinnyfit 12.12

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 (Time)

21-15-9

Push press 55lbs

Slam balls

Toes thru Rings

21 burpees

21-15-9

DB push press 35lbs

Wall balls

Toes to bar

Just come workout!

CrossFit 417 – Endurance

Warm-up G (No Measure)

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 (Time)

5-10-15-20-25-30

Wall balls 20/14

DU

DL 115/80

Cal Row

Abmat sit ups

*Every 4mins 3×100′ shuttles

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