Workout of the Day

CrossFit 416 Daily – Wednesday, July 26th

Skills

Level 1

4 Rounds on the minute

Min 1) z-press x 8 reps

Min 2) Hollow rocks x 30s

Min 3) Wall Walk + 15s hold

 

Level 2

12 minutes

Even: Ab Mat Strict Handstand Push-up

Odd: 0:30s inverted Knee Tucks

 

Level 3:

Min 1) Max set strict Handstand Push-up

Min 2 & 3) Rest

Min 4-12 40-50% of

__________
WOD

10 x Power Cleans(185/125)

Run 300m

10 x Power Cleans

Run 300m

10 x Power Cleans

Run 300m


Barbells vs machines and everything else

CrossFit 416 Daily – Tuesday, July 25th

Fitness and Performance

Tech Work – 5 Min

1 x Snatch Deadlift + 1 High Hang Snatch + 1 Hang Snatch

 

Strength

8 x 2 Squat Snatch

*Build from last week

__________

WOD

4 rounds

1 min max cal row

1 min max box jumps (30/24)

1 min max dumbbell snatch (50/35)

1 min rest


How to assess your full body flexibility

CrossFit 416 Daily – Monday, July 24th

News and Notes:

  • This is the last week to order your limited edition CF 416 tank top.  Cost is $25, order yours today at the front desk or email, info@crossfit416.ca

 

 

Fitness

Strength

Back Squat

3 x 5 reps +5-10lbs from last exposure

 

WOD

15-12-9-12-15 Reps

Thrusters (95/65)

Pull-Ups

Double Unders (3x amount) (45-36-27-36-45)

Performance

Strength

Cluster (Squat clean thruster)

2-2-2-2-2 reps

 

WOD

 

12-9-6-9-12 Reps

Thrusters (135/95)

Chest to Bar Pull-Ups

*50 x Double unders between each round


Why sitting at your desk all day can wipe you out

CrossFit 416 Daily – Sunday, July 23rd

CrossFit

Skills

12 Minutes

Level 1:
4 Rounds
Min 1) z-press x 8 reps
Min 2) Hollow rocks x 30s
Min 3) Wall Walk + 15s hold

Level 2:
Even: Ab Mat Strict HSPU
Odd: 0:30s inverted Knee Tucks

Level 3:
Min 1) Max set strict HSPU
Min 2 & 3) Rest
Min 4-12 40-50% of

 

WOD

2 rounds, spend 3 minutes at each station
A)Row for calories
B)Walking bodyweight lunges
C)AMRAP 7 x ball slams + 7 x ring rows

__________

Rx+

A)12 Minutes

Min 1) Max set strict HSPU
Min 2 & 3) Rest
Min 4-12 40-50% of
*Use deficit, if max strict is over 15 reps

~Rest 5 min~

B)For time:

12-9-6 reps
Row for calories (3x Reps)
Deadlift(275/185)
Ring Muscle-up

~Rest 5 min~

C)For time:

40-30-20 reps
DB Walking Lunge(50/35)
Burpee
*Run 300 m after each round


Inside the crazy sport of finger wrestling 

CrossFit 416 – Saturday, July 22nd

Fitness and Performance

With a partner, complete as many rounds and reps as possible in 17 minutes

3 x Shoulder to overhead (185/125)

15 x Wall Balls(20/14)

30 x Double Unders

* Partners alternate full rounds


There is something strange in Usain Bolts stride

CrossFit 416 Daily – Friday, July 21st

Fitness and Performance

Skills – 5 Minutes

1 x Clean Deadlift + 1 High Hang Clean

*Build up, but look for consistency in technique, not max weight

 

Strength

Squat Clean

5 x 3 Reps

*build from last week

__________

WOD

Every 3 minutes for 5 rounds

12/10 x Cal Row

12 x Box Jumps (24/20)

12 x Toes to Bar

*Score time of each round


Leg Drive: Elevation and Direction for the Snatch and Clean