Workout of the Day

CrossFit 416 Daily – Friday, June 8th

Skills and Drills

On the 2 minute x 6 rounds

Minute 1: Handstand Walk Practice

Minute 2: 20 x Kettlebell Pull Through

 

WOD

18-12-6 reps

Strict Handstand Push-ups

Box Jump Overs (24/20)

Toes-to-bar


Dynamic Warm-up for Squats

CrossFit 416 Daily – Thursday, June 7th

Strength

Overhead Squat

4-4-4-4-4 reps

 

WOD

Complete as many rounds as possible in 16 minutes with a partner

15 x Russian Kettlebell Swings (72/53)
6 x 25 ft Shuttle Run

*partners alternate full rounds


5 Benefits of the Glute Bridge

CrossFit 416 Daily – Wednesday, June 6th

Strength

Build to a heavy 3 Pause Front Squat

Drop to 80% and complete a max set of reps

 

Build to a heavy 3 Pause Floor Press

Drop to 80% and complete a max set of reps

 

WOD

3 rounds

30 x True Push-Ups

30 x Wall Balls (20/14)


Stay Focused and Slay Your Goals

CrossFit 416 Daily – Tuesday, June 5th

Strength

Back Rack Barbell Step Up
10-10-10-10-10 reps

WOD

With a partner complete 5 rounds each

10 x Renegade Row (50/35)
5 x Single Arm Reverse Overhead Lunge per side (50/35)


Our Obligation to Strengthen Our Bodies

CrossFit 416 Daily – Monday, June 4th

Skills and Drills

Fitness

On the 2 minutes x 5 rounds

A1. Pistol Swing x 3 (right/left)

A2. Tempo Pull-ups 3 x 5 reps

 

Performance

A1. Pistol Swing x 3 (right/left)

A2. Tempo Chest to Bar Pull-ups 3 x 5 reps

 

WOD

As many rounds as possible in 15 minutes

30 x Sit-ups

20 x Pistols

10 x Chest to Bar Pull-ups


Empty Your Cup, You’re Not That Good Yet

CrossFit 416 Daily – Sunday, June 3rd

WOD

“Big Clean Complex”

6 sets for Max Load

High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean + Split Jerk

*One set consists of all 12 reps, try not to drop the barbell during entire set

 

Cash-out:

3 rounds of

20 x Russian Twist (45/35)

60 second Weighted Front Plank

 

Rx+

3 Rounds

Min 1 : Max Calories on Assault Bike

Min 2: Max Reps of Wall Balls

Min 3: Max Calories on Rower

Min 4: Max Reps Russian Kettlebell Swings (70/53)

Rest 3 min

“Big Clean Complex”


15 Engine Building Burpee Workouts