Workout of the Day

CrossFit 416 Daily – Thursday, December 11

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Holiday Party Reminder! Friday at 7:30pm after the WOD, bring some drinks and some food(if you want).

Strength

Back Squat

Level 1

3 x 5 rep +2.5-5lbs

Level 2

5 x 1 rep @ 90%

 

WOD

Not for time:

3 Rounds

20 x Kettlebell Step-up (KB in each hand)

20 x Banded Good Morning

20 x Ring Row


 

5 plank variations, and how to spice them up

It’s all in the hips

CrossFit 416 Daily – Wednesday, December 10

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Strength

Level 1

Pause Snatch Deadlift (to knee) + Power Snatch + Overhead Squat

*build up in weight

Level 2

Pause Snatch Deadlift (to knee) + Snatch + Overhead Squat

*build up in weight

 

WOD

21-15-9 reps for time

Level 1

Power Snatch (75/55)

Overhead Squat

Pull-up

 

Level 2

Snatch (95/65)

Pull-up

 


What to expect from the 2015 CrossFit Open

Benefits of BCAA’s

 

CrossFit 416 Daily – Tuesday, December 9

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Strength

Push Press

Level 1

3-3-3

Build to a 3RM in 3 attempts

Level 2

1-1-1

Build to a 1RM in 3 attempts

 

WOD – Compare to May 5th

12 Min AMRAP

3 x Handstand Push-up

9 x Box Jump(24/20)

15 x Kettlebell Swing(53/35)

 

Pop Up Mobility with the Doc (after 4:30pm class)

Target areas:

– Medial chain, knee and shins

Test and Retest Examples:

– Bottom of the squat

– Pulling position

Movements:

– Abductor smash (roller or barbell)

– Olympic wall squat

– Gap smash (knee)

– Medial shin smash and floss

Check out this video:

CrossFit 416 Daily – Monday, December 8

Strength

Back Squat

Level 1

3 x 5 reps +2.5-5lbs

Level 2

1 x 20reps

*Build to a 20 RM

 

WOD

7 Min AMRAP

10 x Deadlift(135/95)

20 x Double Under

*Scale double unders with 10 attempts

 

Pop Mobility with the Doc(1pm)

Target areas:

– Triceps, elbow, forearm and wrist

Test and Retest Examples:

– Overhead Press

– Front Rack Position

– Pushup and Bench

Movements:

– Triceps Extension Smash

– Banded Elbow Extension

– Banded Elbow Distraction

– Double Lacrosse Ball Smash

Wrist flexibility
Check out this video

 


 

Is the gym your therapy?

The mental switch

CrossFit 416 Daily – Saturday, December 6

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WOD

Teams of 2

5 Rounds for time:

40 x KB Swings(53/35)

30 x Burpees

20 x Box Jumps(24/20)

*One partner works at a time


 

Inaugural Beer Mile Championships features 5 min. mile, new world record

Valgus knees, and why RG3’s career is in jeopardy

CrossFit 416 Daily – Friday, December 5

Strength

Level 1

Pause Clean Deadlift (to knee) + Hang Power Clean + Push Jerk + Split Jerk

*build up in weight

Level 2

Pause Clean Deadlift (to knee) + Squat Clean + Push Jerk + Split Jerk

*build up in weight

 

WOD

On the Minute for as long as possible

Level 1

3 x Hang Power Clean(115/85)

3 x Front Squat

3 x Jerk

 

Level 2

3 x Squat Clean(155/110)

3 x Jerk

*Jerks can be push or split

*If you fail to make 5 rounds, lower weight and keep going

*If you make 10 rounds add 1 rep per movement per minute

eg. Min 11 = 4 reps each movement, Min 12 = 5 reps each movement


 

Adaptations, with Greg Glassman

No, you’re not sleeping enough, and it’s a problem