Author: Hannah Machado

CrossFit 416 Daily – Wednesday, June 20th

Skills and Drills

Fitness:

3 rounds

Minute 1: Box walk arounds 2 x Rotations in both directions

Minute 2: Z-Press x 8-10 reps

Minute 3: 0:30 second L-Sit

Performance:

3 rounds

Minute 1: 20 x Free standing shoulder taps

Minute 2: Z-Press x 8-10 reps

Minute 3: 0:30 second L-Sit

 

 

WOD

As many rounds as possible in 5 minutes

5 x Strict Handstand Push-ups

50 x Double Unders

rest 2 minutes

As many rounds as possible in 5 minutes

7 x Kipping Handstand Push-ups

70 x Double Unders

rest 2 minutes

As many rounds as possible in 5 minutes

9 x Push-Ups

90 x Double Unders


Screw the Egg Whites, Yolk Me, Bro

CrossFit 416 Daily – Tuesday, June 19th

Strength

Sumo Deadlift
3-3-3-3-3 reps

 

WOD

4 rounds for time of
6 x Strict Chin Ups
20 x Russian Kettlebell Swings (72/53)
6 x Strict Chin-Ups
20 x Kettlebell Deadlift (72/53)


5 Rules to Deadlift By

CrossFit 416 Daily – Monday, June 18th

WOD

5 rounds for time of:

Min 1) Max Reps Front Squat (215/145)

Min 2) Max Reps Burpee Box Jumps

Min 3 & 4) Rest

*score is total squats & total Burpee Box Jumps

 

Cash-out

3 rounds of:

20 x Banded Hamstring Curls

15 x Banded Torso Rotations (R/L)


Stay Fit and Heart Healthy to Power Your Brain

CrossFit 416 Daily – Sunday, June 17th

Strength

Turkish Get-Up

5-4-3-2-1 reps (Right/Left)

 

As many rounds as possible in 16 minutes

200m run

16/12 Calorie row

10 x Single Arm Dumbbell Push Press (50/35) (Right/Left)

 

Rx+

Turkish Get-up
5-4-3-2-1 reps

For time
20 x Dumbbell Single Arm Push Press (50/35)
20 x Cal Row/bike
20 x Ring Dips
400 m Run
30 x Single Arm Dumbbell Thruster (50/35)
400m Run
20 x Ring Dips
20 x Cal Row/Bike
20 x Dumbbell Single Arm Push Press (50/35)


Find Your Best Lifting Technique

CrossFit 416 Daily – Saturday, June 16th

WOD

1k run buy in

5 rounds each of:

10 x Deadlifts (225/155) + 10 x Pull-Ups

5 rounds each of:

10 x Medball Cleans (20/14) + 10 x Box Jumps (30/24)

1k run buy out


Why We Are Drowning in the Western Diet

CrossFit 416 Daily – Friday, June 15th

Strength

Strict Press
5-5-3-3-1-1 reps

 

WOD

Spend 1 minute at each station for 3 rounds

rest 1 minute between rounds

1. Wall Balls (20/14)
2. Toes to bar
3. Lateral Ball Slams (50/20)


Core Strengthening Exercises You Can Do Anywhere