Workout of the Day

CrossFit 416 Daily – Sunday, May 20th

Strength

In 15 minutes establish a 1 rep max Power Snatch

 

WOD

As many rounds as possible in 12 minutes of

3-6-9-12 etc. Reps of

Power Snatch (50% of tested weight)

Toes-to-bar

 

Rx+

In 15 minutes establish a 1 rep max Power Snatch

then

30 x Power Snatch (50% of tested from strength)
30 x Toes-to-bar
30 x Pistols
30 x Cal Assault Bike/Row
30 x Pistols
30 x Ring Rows
30 x Push Jerk


Gaining Strength + Aging 

CrossFit 416 Daily – Saturday, May 19th

WOD

3 rounds each of:
10 x Medball Clean (20/14)
15 x Wall Balls (20/14)
20 x Double Unders
800m run
3 rounds each of:
10 x Push-Ups + 8 x Handstand Push-ups
20 x Double Unders
800m run
3 rounds each of:
5 x Strict Pull-ups + 10 x Toes to bar
20 x Double Unders
800m run

*only run between workouts
*partners alternate full rounds
*run rogether


Making Time to Switch Off

CrossFit 416 Daily – Friday, May 18th

WOD

Jackie

1000m row

50 x thrusters (45/35)

30 x Pull ups

 

Strength

Thrusters

5-5-5-5-5 reps


Create Your Own New Beginning

CrossFit 416 Daily – Thursday, May 17th

Skills and Drills

On the 2 minutes for 6 rounds

  1. Handstand Walk Practice
  2. 10 x Strict Toes-to-bar + 15 x Arm Haulers

 

WOD

For time

21-15-9-15-21 reps

Burpee Box Jumps

Kettlebell Swings (53/35)


“Plan B” – Short Workouts That Will Save Your Day

CrossFit 416 Daily – Wednesday, May 16th

Strength

In 12 minutes establish a 3 rep max Front Squat

then

In 12 minutes establish a 3 rep max Floor Press

 

WOD

100 x Chest Elevated Push-ups

*everytime you break complete 10 x Double Kettlebell Front Squats (53/35)

 

Cash-out

3 rounds of

15 x Banded Goodmornings

10 x Banded Lateral Raises (right/left)

5 x Laying Body Lever


A Simple Anytime, Anywhere HIIT Workout

CrossFit 416 Daily – Tuesday, May 15th

Strength

Sandbag Primal Complex

7 Building sets of:

1 x Squat + Lunge (right/left) + Step-up (right/left) + Reverse Lunge (right/left) + Squat

 

WOD

4 rounds for time

5 x Dumbbell Hang Snatch (right) + 5 x Dumbbell Reverse Lunge (right)

20 x Lateral Hops over the Dumbbell

5 x Dumbbell Hang Snatch (left) + 5 x Dumbbell Reverse Lunge (left)

20 x Lateral Hops over the Dumbbell


Athletes Toolbox: Blueprint of A Perfect Warm-up