Workout of the Day

CrossFit 416 Daily – Saturday, June 2nd

WOD

In groups of 4
3 rounds

 

Partners 1 & 2

1 mile partner run

 

Partners 3 & 4

3) 500m row
4) Max Reps Double Unders until Partners 1 & 2 get back

*score is time & total amount of Double Unders
*partners switch stations when runners return


9 Mental Strategies to Master the Basics of Training

CrossFit 416 Daily – Thursday, May 31st

Strength

On the minute for 12 minutes

Fitness:

Minute 1) 0:45s Overhead Barbell Hold (45/35)

Minute 2) 10 x Ring Rows + 10 x V-Ups

Minute 3) 1 x Baby Muscle Up + 0:30s Top of Ring Support

 

Performance:

Minute 1) 0:45s Overhead Barbell Hold (45/35)

Minute 2) 10 x Ring Swings + 10 x V-Ups

Minute 3) 1 x Muscle Up + 5 x Dips

 

WOD

For time

15 x Push Press (155/105)

5 x Muscle Ups

12 x Push Press

4 x Muscle Ups

9 x Push press

3 x Muscle Ups

6 x Push Press

2 x Muscle Up

3 x Push Press

1 x Muscle Up

 

Cash-out:

3 rounds of

15 x Banded Pull-Aparts

10 x Captain Morgan (Right/Left)


Avoiding the Rounded Shoulder Chain of Pain

CrossFit 416 Daily – Wednesday, May 30th

Strength

Yates Row
10-10-10-10-10 reps

 

WOD

Helen
3 rounds for time of:
400m run
21 x Kettlebell Swings (53/35)
12 x Pull-Ups


7 Ways to Train Your Brain

CrossFit 416 Daily – Tuesday, May 29th

Strength

Pause Front Squat

Build to a heavy 4

Drop to 80% and complete a max set of reps

 

Pause Floor Press

Build to a heavy 4

Drop to 80% and complete a max set of reps

 

WOD

As many rounds as possible in 7 minutes

8 x Thrusters (115/75)

20 x Double Unders


Shadow of His Former Self

CrossFit 416 Daily – Monday, May 28th

Strength

Snatch Complex

On the 2 minutes for 6 rounds:
1 x Snatch + 2 x Snatch Balance + 3 x Overhead Squats

WOD

On the 2 minutes for 5 rounds:

3 x Squat Snatch (135/95)
6 x Lateral over the bar Burpees
9 x Deadlifts (135/95)

*score is slowest time to complete a round


Supercharge Your Coffee

CrossFit 416 Daily – Sunday, May 27th

Strength

Kettlebell Front Rack Lateral Step-ups

3 x 10 reps

 

Banded Rotations

4 x 30 reps (15 each)

 

WOD

For time:

40 x Overhead Dumbbell Lunges (50/35)

50 x Double Unders

30 x Dumbbell Snatches

50 x Double Unders

20 x Overhead Dumbbell Squats

50 x Double Unders

30 x Dumbbell Snatches

50 x Double Unders

40 x Overhead Dumbbell Lunges

 

Rx+

Kettlebell Front Rack Lateral Step-ups

3 x 10 reps

Banded Rotations

4 x 30 reps (15 each)

then

40 x Overhead Dumbbell Reverse Lunges (50/35)
50 x Double Unders
5 x Muscle Ups
30 x Dumbbell Snatches
50 x Double Unders
3 x Muscle Ups
20 x Overhead Dumbbell Squats
50 x Double Unders
3 x Muscle Ups
30 x Dumbbell Snatches
50 x Double Unders
5 x Muscle Ups
40 x Overhead Dumbbell Reverse Lunges


Squat Because Your Brain Needs Strong Legs