Workout of the Day

CrossFit 416 Daily – Thursday, June 14th

Strength

Pause Front Squat

Build to a 2 rep max

then drop to 80% and complete max reps

 

Pause Floor Press

Build to a 2 rep max

then drop to 80% and complete max reps

 

WOD

As many rounds as possible in 9 minutes

20 x Pistols

15 x Plate Ground to Overhead (45/25)

10 x Weighted Push-Ups


Time Management 101 is Time Well Spent

CrossFit 416 Daily – Wednesay, June 13th

Skills and Drills

On the minute for 12 minutes

 

Fitness

Minute 1: 5 x Candlestick Rolls

Minute 2: 12 x Inverted Rows

Minute 3: 10 x Front Plate Raise to Overhead

 

Performance

Minute 1: 5 x Candlestick Rolls

Minute 2: 6-8 x Strict Pull-ups

Minute 3: 10 x Front Plate Raise to Overhead

 

WOD

3 rounds for time of

10 x Dumbbell Snatches (right)

5 x Bar Muscle-ups

10 x Dumbbell Snatches (left)

5 x Bar Muscle-ups


Humans, You Must Be Able to Carry

CrossFit 416 Daily – Tuesday, June 12th

Strength

Power Clean

3-3-3-3-3 reps

 

WOD

On the minute for 16 minutes
Minute 1) 50 x Double Unders
Minute 2) 15 x Ball Slams (50/40)
Minute 3) 5 x Clean and Jerks (205/145)


3 Ways to Snap Out of Your Mental Prison

CrossFit 416 Daily – Monday, June 11th

Strength

A1) Front Rack Loaded Single Arm Z-press 4 x 8 reps (R/L)

A2) Tripod Row 4 x 10 reps (R/L)

 

WOD

40 x Renegade Rows (50/35)

400m partner run

40 x Dumbbell Cleans (50/35)

400m partner run

40 x Dumbbell Thrusters (50/35)

400m partner run


Exercise Can’t Cure Everything

CrossFit 416 Daily – Sunday, June 10th

Strength

Power Snatch

2-2-2-2-2-2 reps

 

WOD

For time

2 rounds of:

10 x Snatches (155/115)

12 x Burpees

then

2 rounds of:

10 x Snatches (115/75)

12 x Burpees

 

Rx+

Power Snatch

2-2-2-2-2-2 reps

then

20 x Snatches (155/115)

20 x Burpees

20 x Chest to Bar Pull-ups

15 x Snatches (135/95)

15 x Burpees

15 x Pull-ups

10 x Snatches (105/75)

10 x Burpees

10 x Strict Pull-ups

5 x Snatches (95/55)

5 x Burpees

5 x Strict Chest to Bar Pull-ups


Sympathetic vs. Parasympathetic: Why Every Athlete Needs to Understand the Difference

CrossFit 416 Daily – Saturday, June 9th

WOD

In groups of 3
10-9-8-7-6-5-4-3-2-1 reps for time
Deadlift (295/220)
Floor Press (195/135)
Squat Clean (145/105)


Running Drills to Fix Shin Splints