Workout of the Day

CrossFit 416 Daily – Monday, November 20th

Warm-up

3 rounds of

10 x Over the box jumps

10 x Ring Rows

15 x Hollow rocks

 

Strength

Power Snatch

Build to 3 rep touch-and-go

 

WOD

As many rounds as possible in 12 minutes of:

15 x Hang Power Snatch (@60% from strength)

8 x Strict Pull-Ups

 

Cool Down

1:00 minute Banded lat stretch (right/left)


4 Ways to Train Through a CrossFit Injury

CrossFit 416 Daily – Sunday, November 19th

Warm-up

2 rounds of:

10 x Single arm Kettlebell Z-Press

5 x Captain Morgan (R/L)

20 x Plank to push up

 

Strength

Floor Press

Fitness: 3 x 5 reps

Performance: Build to a heavy 2 rep

 

WOD

As many rounds as possible in 14 minutes of:

5 x Single armed dumbbell push press (50/35)

15 x Hand release push ups

16 x Goblet walking lunges (50/35)

 

Rx+

Build to a heavy 2 Rep Floor Press

then

Every minute on the minute for 7 minutes:

3 x Bench Press (body weight)

2 x Rope Climbs

3 Min Rest

As many rounds as possible in 7 minutes of:

250m/200m Row

50 ft Double Kettlebell/Dumbbell Front Rack Lunges(50/35)

5 x Kettlebell/Dumbbell Push Press (50/35)

3 Min Rest

As many rounds as possible in 7 minutes of:

3 x Deadlift (275/185)

30 x Double Unders

3 x Strict Handstand Push-up


Science Thinks Sugar Makes You Sad

CrossFit 416 Daily – Friday, November 17th

News and Notes

There will be no classes or open gym on Saturday, November 18th as our Members Competition will be happening all day! Come out and support your fellow athletes as they battle it out for the Cup!

 

Warm-up

2 rounds of

10 x False grip ring rows

10 x Ring Dips

60 second Hanging L-Sit

 

Skills and Drills

Every minute on the minute for 12 minutes of:

Even: 1-3 Strict Ring Muscle Ups

Odd: 10 x Burpees

 

WOD

With a partner complete for time:

50 x Manmakers (50/35)

* Push up + Renegade row (Right side) + Push Up + Renegade Row (Left side) + Power Clean + Thruster

 

Cool Down

1:00 minute Banded lat stretch (right/left)

1:00 minute Banded hip stretch (right/left)

1:00 minute Child’s pose


The Impact of Explosive Overhead Movements

CrossFit 416 Daily – Thursday, November 16th

WOD

With a partner complete:

As many reps as possible in 4 minutes of:

Assault Bike for calories

Rest 1 min

As many reps as possible in 4 minutes of:

Sandbag carry

Rest 1 min

As many reps as possible in 4 minutes of:

30 x Double Unders

10 x Medball sit ups (20/14)

rest 1 min

As many reps as possible in 4 minutes of:

10 x Sandbag step ups

10 x Sandbag Shoulder to overhead

 

Cashout:

3 rounds

15 x Banded Rows

20 x Barbell curls

 

Cool Down

2:00 minutes Laying hamstring stretch

Chaturanga to downward dog with rotation


25 Simple Habits You Can Build From Scratch

CrossFit 416 Daily – Wednesday, November 15th

Warm-up

5 minutes of Aerobic and Dynamic range of motion warm-up

 

Strength

Sumo Deadlift

Fitness: 3 x 5 reps

Performance: Build to a heavy 2 rep

 

WOD

As many rounds as possible in 12 minutes of:

21 x Wall Balls (20/14)

15 x lateral hops over the bar

9 x Back Squat  (135/95)

*back squat taken from ground

 

Cool Down

Lacrosse ball glute smash

1:00 minute Pigeon pose (right/left)

2:00 minutes Seated hamstring stretch


How to Be Focused and Productive Amidst Noise and Distraction

 

CrossFit 416 Daily – Tuesday, November 14th

Warm-up

2 rounds of

60 seconds Overhead plate hold

60 seconds Armadillo hold

10 x Yoga Push-ups

 

Skills and Drills

Every minute on the minute for 8 minutes of:

Even: Handstand Walk

Odd: 8-10 Strict Toes to bar

*scale: Wall walks/inchworms/toe-ups/toes to post

 

WOD

For time:

40-30-20-10 reps

Alternating dumbbell snatch (50/35)

*after each round complete 10 Strict Handstand push-ups


Make the Floor Your Friend