Workout of the Day

CrossFit 416 Daily – Monday, September 10th

Strength

A) Tempo Front Squat 3 x 5 reps

B) Tempo Strict Press 3 x 5 reps

 

 

WOD

Every minute on the minute for 10 minutes

5 x Thrusters (95/65)

5 x Burpees

Every round add 1 Burpee

*score is the total number of burpees


Pull-up Grip

CrossFit 416 Daily – Sunday, September 9th

Strength

4 rounds

A1) 1 x Rope Climb

A2) 100ft Farmers Carry

A3) Weighted Plank

 

WOD

30-20-10 reps

Alternating Dumbbell Snatches (50/35)

Pull-ups

After each round: 200m – 300m – 400m run


Virtuosity and the Two Inch Squat Drill

CrossFit 416 Daily – Saturday, September 8th

WOD

With a partner

As many rounds as possible in 5 minutes

5 x Power Cleans (155/115)

5 x Hand Release Push-ups

rest 2 minutes

5 x Power Cleans (135/95)

5 x Push-ups

rest 2 minutes

5 x Power Cleans (115/75)

5 x Handstand Push-ups


Strict Knees to Elbow

CrossFit 416 Daily – Friday, September 7th

Strength

3 rounds

A1) Tripod Row: 3 x 10 reps

A2) Half Turkish Get-up x 5 reps per arm

A3) Empty Bar Tempo Overhead Squats

 

WOD

In teams of 4

4 rounds for time

Partner 1 & 2

Row 500/400m

Partner 3 & 4

As many rounds as possible

5 x Overhead Squats (95/65)

6 x Renegade Rows (50/35)

*score is time and total rounds


Midline Stabilization in the Squat

CrossFit 416 Daily – Thursday, September 6th

Strength

A1) Tempo Front Squats 3 x 5 reps

A2) Step-ups 3 x 5 reps per side

A3) Weighted Push-ups 3 x 5 reps

 

 

WOD

In teams of 3 congaline style

As many rounds as possible in 10 minutes

5 x Dumbbell Hang Power Cleans (50/35)

6 x Dumbbell Front Rack Reverse Lunges

10 x Ball Slams

200ft shuttle run


Does Lifting Position Matter?

CrossFit 416 Daily – Wednesday, September 5th

Strength

3 rounds on the 90 seconds

  1. Banded Lat Pull-downs x 15-20 reps
  2. Accumulate 45 seconds Hanging L-Sit
  3. 5 x Strict Toes to Bar + 10 x Bar Taps + 5 x Kipping Toes to Bar

 

WOD

4 rounds for time

10 x Single Arm Kettlebell Front Rack Squat (right side) (53/35)

100ft Single Arm Front Rack Carry (right)

10 x Single Arm Kettlebell Front Rack Squat (left side)

100ft Single Arm Front Rack Carry (left side)

15 x Toes to Bar


Keep Your Dogma, I’ll Keep My Cable Rows