Workout of the Day

CrossFit 416 Daily – Friday, December 22nd

Strength

Box Squat:

8 x 3 (+5-10lb from last week)

Speed Deadlift

On the 30 seconds 6 x 1 (+10-15lb from last week)

 

WOD

In a 4:00 minute window

20 x Dumbbell Power Cleans (50/35)

20 x Dumbbell Thrusters (50/35)

In remaining time complete max rounds of:

5 x Dumbbell Thrusters (50/35)

5 x Burpees

rest 4:00

As many rounds as possible in 4 minutes of:

5 x Dumbbell Thrusters

5 x Burpees

*2 scores = First and second AMRAP score

 

Cool Down

1:00 minute Barbell Tricep Smash

1:00 minute Banded Front Rack stretch (Right/Left)


Crack the Code of Your Metabolism

CrossFit 416 Daily – Thursday, December 21st

WOD

Alternate full rounds between partners

3 minutes at each station for 3 rounds

A) Overhead Sandbag Carry x 50 ft + Zercher Sandbag carry x 50ft

B) 5-10-15 shuttle sprint

C) 10 cal assault bike + 10 jumping lunges

*when partner is starting the lunges, other partner can start jumping lunges

 

Cash Out

3 rounds of

20 x Banded Lat Pull-downs

15 x Dumbbell  Front Raises

10 x Dumbbell  Hammer Curls

Rest 60 seconds between rounds


Acyclical vs. Cyclical Exercises and Your Training 

CrossFit 416 Daily – Wednesday, December 20th

Strength

Hang Power Snatch

3-3-3-3-3 reps

 

WOD

As many rounds as possible in 11 minutes of:

11 x Handstand Push-Ups

11 x Toes to Bar

11 x Power Snatch (75/55)

 

Cash-Out

4 minutes of Suitcase Carry


How to Learn from Your Failures

CrossFit 416 Daily – Tuesday, December 19th

Strength

On the minute for 12 minutes:

Min 1) Ring Pull-Ups x 6-8 reps

Min 2) Top of dip hold 0:15 seconds Bottom of dip hold 0:15 seconds

Min 3) 5 x Back Squats x 5

*increase weight each round

 

WOD

For time complete with a partner:

30-24-18 reps

Muscle Ups

Back Squats (225/155)

*split reps evenly

 

Cool Down

1:00 minute Banded Lat stretch (Right/Left)

1:00 minute Lax Ball Glute Smash (Right/Left)

1:00 minute Childs pose


Try This Drill For A Stronger Overhead Position

CrossFit 416 Daily – Monday, December 18th

Strength

1) Barbell Glute Bridge

8-8-8-8-8-8 reps (As heavy as possible)

*rest 60s

2) Sandbag Step Ups

3 x 10 reps (As heavy as possible)

 

WOD

“Pavement”

4 Rounds for time:

15 x Kettlebell Swings (72/53)

30 x Double Unders

15 x Goblet Squats

30 x Double Unders

 

Cool Down

3 Rounds of

1:00 minute 4-way Deadbug

20 x Pallof Press (Right/Left)


Get Better Hip Positioning With This Exercise

CrossFit 416 Daily – Sunday, December 17th

  1. Strength

A) Tempo Overhead Squats  (3-1-x-1)

4-4-4-4-4

B) Single arm Dumbbell Row 3 x 10 (Right/Left)

Rest 60 seconds between sets

 

WOD

Station 1:

In teams of 3

Every 2 minutes for 4 rounds

0:30 seconds Max Effort Cal Assault Bike + 20 x jumping lunges

2 minute transition

 

Station 2:

In teams of 3

Every 2 min for 4 rounds

0:30 seconds Max Effort cal row

10 x Ball Slams

* score is total calories on Bike and Rower

 

Rx+

A) Tempo Overhead Squat

4-4-4-4-4

Single Arm Dumbbell Row
3 x 10 (Right/Left)


then

Every minute on the minute for 7 minutes of:
2 x Muscle Snatch (135/95)
3 x Overhead Squat (135/95)
5 x Box Jumps (30/24)
then

4 Rounds For Time
15 Cal Assault Bike
20 x Jumping Lunges
25 x Push-Ups
then

4 Rounds For Time
20 Cal Row
15 x Ball Slams
10 x Handstand Push-Ups