Workout of the Day

CrossFit 416 Daily – Tuesday, January 16th

Strength

Overhead Squat

Fitness: 5-5-5-5-5 reps

Performance: 3-3-3-3-3 reps

 

WOD

15.2

0:00-3:00 minutes

2 Rounds of

10 x Overhead Squats (95/65)

10 x Chest to Bar Pull-ups

3:00-6:00 minutes

2 Rounds of

12 x Overhead Squats (95/65)

12 x Chest to Bar Pull-ups

6:00-9:00 minutes

2 Rounds of

14 x Overhead Squats (95/65)

14 x Chest to Bar Pull-ups

9:00-12:00 minutes

16 x Overhead Squats (95/65)

16 x Chest to Bar Pull-ups

*if rounds not completed score is how many reps and rounds in each window

*no elimination

 

Cash Out

3 rounds of

15 x Banded Rotations

10 x Banded Pull downs


How Hard Can You Arch and Hollow?

CrossFit 416 Daily – Monday, January 15th

News & Notes

Open gym will be cancelled in the morning on Monday January 15th due to a private event. All other open gym times on Monday will run as usual.

Strength

Fitness:

A) On the 2 minutes for 3 Rounds

Pull-Ups x 8-10

B) On the 3 minutes for 3 Rounds

Deadlift 5-5-5

*building sets

 

Performance:

A) On the 2 minutes for 3 Rounds

Weighted Strict Pull-Ups 5-5-5

B) On the 3 minutes for 3 Rounds

Deadlift 5-5-5

*building sets

 

WOD

13.2

As many rounds as possible in 10 minutes of:

5 x Shoulder to Overhead (115/75)

10 x Deadlift (115/75)

15 x Box Jumps (24/20)


How to Improve Overhead Mobility

CrossFit 416 Daily – Sunday, January 14th

Strength

Power Snatch

Fitness:

On the 2 minutes

2-2-2-2-2 reps

Performance:

On the 2 minutes

Touch & Go 5-5-5-5-5 reps

 

WOD

As many rounds as possible in 7 minutes (ladder style):

2 x Power Snatch (95/65)

20 x Double Unders

*only power snatch increases by reps

 

Rx+

On the 2 minutes:

Power Snatch Touch & Go: 5-5-5-5-5 reps

then

50 x Double Unders

5 x Power Snatch (135/95)

10 x Ring Muscle Up

50 x Double Unders

10 x Power Snatch (135/95)

20 x Handstand Push-ups

50 x Double Unders

15 x Power Snatch(135/95)

30 x Toes to Bar

50 x Double Unders


Define Your Habits By Playing the Long Game

CrossFit 416 Daily – Saturday, December 13th

WOD

Partner 17.1

For time:

10 x Dumbbell Snatches (50/35)

15 x Burpee Box Jump Overs (24/20)

20 x Dumbbell Snatches

15 x Burpee Box Jump Overs (24/20)

30 x Dumbbell Snatches

15 x Burpee Box Jump Overs (24/20)

40 x Dumbbell Snatches

15 x Burpee Box Jump Overs (24/20)

50 x Dumbbell Snatches

15 x Burpee Box Jump Overs (24/20)

Cash Out

Floor Press 3 x 8 reps

Banded Pull aparts 3 x 15 reps


7 Alternative Exercises from Julien Pineau and How To Do Them Properly

CrossFit 416 Daily – Friday, December 12th

Strength

Back Squat

Fitness: 5-5-5-5-5 reps

Performance:

A) In 12 min build to heavy 5 Back Squat

*rest 2-3 minutes then

B) Complete 1 set max reps at 80% from A.

 

WOD

2018 Lifestyle Challenge Test WOD

1000m Row

40 x Burpees

30 x Dumbbell Thrusters


Get Tough

CrossFit 416 Daily – Thursday, January 11th

WOD

Every minute on the minute for 27 minutes:

Min 1) 20 x Kettlebell Swings (53/35)

Min 2) 15/12 cal row

Min 3) 5-10-15 down-up shuttle run


3 Simple Stability Tests Every CrossFitter Should Pass