Workout of the Day

CrossFit 416 Daily – Friday, January 5th

News & Notes

Wondering whether you should sign up for the Lifestyle Challenge? Click here to see why the Lifestyle Challenge is for you!

Strength

Thruster

Fitness: 5-5-5 reps

Performance: 5-3-1 reps

 

WOD

For time:

30 x Strict Press

30 x Burpee

30 x Thruster (95/65)

 

Cool Down

1 minute Forearm barbell smash (R/L)

1 minute Barbell hamstring smash (R/L)

1 minute T-Spine smash/lat smash


How CrossFit Helped Redefine My Relationship With My Body

CrossFit 416 Daily – Thursday, January 4th

WOD

8 Rounds

Heavy Sled Pull 100 ft

Rest 90 sec

*Build

then

8 Rounds

Heavy Farmers Carry 100 ft

Rest 90 sec

*Build

then

10 Rounds

On the minute: 15 sec Assault Bike (calories)

 

Cool Down

1:00 minute – Roll quads (R/L)

1:00 minute – Roll bicep/tricep (R/L)

1:00 minute Lacrosse ball forearm (R/L)


How to Deload, Rest and Recover Properly in CrossFit Training

CrossFit 416 Daily – Wednesday, January 3rd

Strength

Fitness:

A) On the 2 minutes x 3 Rounds

Pull-Ups x 8-10 reps

B) On the 3 minutes x 3 Rounds

Deadlift 5-5-5 reps

*building sets

 

Performance:

A) On the 2 minutes x 3 Rounds

Weighted Strict Pull-Ups 5-5-5 reps

B) On the 3 minutes x 3 Rounds

Deadlift 5-5-5 reps

*building sets

 

WOD

5 Rounds for Time:

5 x Deadlift (315/225)

5 x Muscle-Up

*Rest 1 minute between rounds

 

Cash Out

3 rounds of

1 minute Weighted Plank

1 minute Farmer Carry


Common Squat Injuries

CrossFit 416 Daily – Tuesday, January 2nd

News and Notes

Happy New Year 416 members! This is the last week to sign up for the 2018 Lifestyle Challenge. It is the most anticipated event of the new year, and we are SO excited to kick things off this Sunday January 7th at 2:30pm with the Lifestyle Challenge Seminar. There is still time to sign up! Please do so by going here. To help get you back into the healthy lifestyle mindset after a food-filled holiday season, here is a link to a warm and nutritious dish that is absolutely perfect for this chilly time of year

 

WOD

With a partner

50-40-30-20-10 reps

Power Snatch (95/65)

Box Jumps (24/20)

Overhead Squat (95/65)

Toes to bar

*Split reps evenly

 

Cool Down

1:00 minute Banded lat stretch (R/L)

1:00 minute Banded hamstring stretch (R/L)


Looking Back on 2017 and Planning for 2018

CrossFit 416 Daily – Sunday, December 31st

Strength

Squat Clean & Push Jerk

Fitness: 5-5-5 reps

Performance: 3-3-3 reps

*spend 10 minutes on each movement, performed separately

 

WOD

12 min on the clock

1 min Squat Cleans (135/95)

1 min Push Jerks (135/95)

2 min Squat Cleans

2 min Push Jerks

3 min Squat Cleans

3 min Push Jerks

 

Cash Out

4 rounds of

15 x Banded Pull Aparts

5 x Runners stretch with rotation 3 second hold (Right/Left)

 

Rx+

Squat Clean

3-3-3 reps

Push Jerk

3-3-3 reps

then

On the minute for 24 minutes

Min 1: 7 x Clean and Push Jerk (155/105)

Min 2: 20 x Wall Ball (20/14)

Min 3: 10 x Handstand Push-ups

Min 4: 7 x Box Jumps (30/24)


Conscious Breathing Strategies In Strength Training and Recovery

CrossFit 416 Daily – Saturday, December 30th

WOD

With a partner complete for time:

100 x Back Squats (135/95)

90 x Sit-Ups

80 x Ring Dips

70 x Kettlebell Swings (53/35)

60 x Front Rack Lunges (135/95)

50 x Burpee Pull-ups

60 x Front Rack Lunges

70 x Kettlebell Swings

80 x Ring Dips

90 x Sit ups

100 x Back Squat

*split reps evenly


The Pelvis and Low Back Relationship