Workout of the Day

CrossFit 416 Daily – Monday, July 3rd

News and Notes:

  • July 3rd Schedule Reminder:
    • CrossFit 9am, 10am, 11am
    • Open Gym 12pm-2pm

 

Fitness and Performance

“Murph”

For time:

Run 1 Mile

100 x Pull-ups

200 x Push-up

300 x Air Squat

Run 1 Mile

*Partition Reps any way you want

*Scaling reps and run accordingly


Is it okay to workout with sore muscles?

CrossFit 416 Daily – Sunday, July 2nd

CrossFit

Level 1:
4 Rounds
Min 1) ME Active bar hang
Min 2) Ring Rows x 6-10
Min 3)L-Sit

Level 2:
On the minute for 12 minutes:
Even: 3-5 Muscle Ups
Odd: Max Unbroken L-Sit

Level 3:
On the minute for 12 minutes:
Even: 1 Strict Muscle-up + 2-5 kipping Muscle-up + 1 Negative MU
Odd: Max Unbroken L-Sit

 

WOD

4 Rounds
1 minutes at each station for max reps
– Calorie row
– Single Arm Dumbbell snatch (50/35)
– Farmer Carry (72/35)

__________

Rx+

On the minute for 12 minutes:
Even: 1 Strict Muscle-up + 2-5 kipping Muscle-up + 1 Negative MU
Odd: Max Unbroken L-Sit

~Rest 5 Min~

Complete as many rounds and reps as possible in 10 minutes

15 x Hang Power Clean(135/95)

15 x Handstand Push-up

30 x Double Under

~Rest 5 Min~

Complete as many rounds and reps as possible in 10 minutes

250/200m Row

50ft x Front Rack DB Lunge(50/35)

3 x Rope Climb


Never Get Injured in the Gym Again, Please.

 

CrossFit 416 Daily – Saturday, July 1st

HAPPY CANADA DAY!!

Fitness and Performance

Partner “Bergeron Beep Test”

Complete as many rounds as possible in 20 minutes

7 x Thrusters (95/65)
7 x Pull-ups
7 x Burpees
*partners alternate full rounds

*Scale reps as needed to keep rounds between 40-60 seconds


Set Small Goals to Accomplish Big Things

 

CrossFit 416 Daily – Friday, June 30th

Fitness and Performance

Tech Work – 5 min

Hang Pull + Hang Power Clean + Front Squat

*Build up – stay fast

 

Strength

Hang Squat Clean

5 x 3 reps

Sets across, use heavier weight from last week.

__________

WOD

With a partner complete 8 rounds each

5 x Deadlift(225/155)
5 x Ball Slam(50/20)
5 x Box Jump (30/24)

*Partners alternate rounds


How to Meditate

CrossFit 416 Daily – Thursday, June 29th

News and Notes:

WOD

Complete as many rounds and reps as possible in 7 minutes

5 x Burpee

6 x Goblet Squat(53/35)

7 x Kettlebell Swing(53/35)

 

Fitness

A)Back Squat

3 x 5 reps + 5-10lbs from last exposure

B)Floor Press

3 x 5 reps +2.5-5lbs from last exposure

 

Performance

Every 2 minutes for 5 rounds each, alternate movements

A1)Back Squat

5 x 5 reps – Sets across

A2)Floor Press

1-1-1-1-1 reps


10 Short Daily Drills to Combat Back Pain

CrossFit 416 Daily – Wednesday June 28th

  • News and Notes:
  • ICYMI: The Air Squat – One of CrossFit’s 9 Foundational Movements.  How do you stack up with your technical proficiency?

Fitness

Alternate between A and B for 3 rounds each, rest 60 seconds between

Workout A

In 2 minutes

Row 200/175m

Max L-Sit (accumulate as much time in an L-Sit for the remainder of the 2 minute window)

*Rest 60 sec

 

Workout B

In 2 Minutes

Run 200m

Then AMRAP

10 x Ring Row

10 x Push-up

*Rest 60 sec

 

Performance

Alternate between A and B for 3 rounds each, rest 60 seconds between

Workout A

In 2 minutes

Row 200/175m

Max L-Sit (accumulate as much time in an L-Sit for the remainder of the 2 minute window)

*Rest 60 sec

 

Workout B

In 2 Minutes

Run 200m

Then AMRAP

Ring Muscle-ups

*Rest 60 sec

__________

WOD

3 Rounds Not for time:

5 x Wall walks Tripod Row 3 x 10 (R/L)

15 x Ab rollouts

20 x glute bridges


Athlete centric coaching