Workout of the Day

CrossFit 416 Daily – Sunday, December 10th

Strength

1)  1¼ Front Squat:

Work up to moderate set of 3 reps

rest 2 minutes

2) Hang Power Clean:

Work slightly above desired MetCon weight 3 x 3 reps

rest 60 seconds between sets

 

WOD

4 Rounds for time:

10 x Hang Power Clean (115/75)

20 x Front Rack Lunges (115/75)

30 x Lateral hops over the bar

 

Rx+

Every minute on the minute for 10 minutes of:

2 x Hang Power Cleans (135/95)

3 x Front Squats

4 x Front Rack Lunges

10 x Lateral Hops

rest 5 minutes

As many rounds as possible in 20 minutes

20 x Wall Balls (20/14)

15 x Deadlifts (135/95)

10 x Over the Bar Burpees

5 x Thrusters


The Role of Failure Within Training and Life

CrossFit 416 Daily – Saturday, December 9th

WOD

As many rounds as possible in 33 minutes, in teams of 3:

1.5k row

150 Double Unders

75 x Power Snatch (75/55)

 

Cash-Out

With an empty barbell

75-100 reps Hang Power Cleans

75-100 reps Push Ups

75-100 reps Banded Pull aparts


How to Train While Travelling 

CrossFit 416 Daily – Friday, December 8th

Strength

1) On the 90 seconds

Speed Back Squats

5 x 3 reps @85% of 1 rep max

 

2) Squat Clean

Spend 10 min building to moderate 2 rep touch n’ go

*rest 90 seconds between sets

 

WOD

“Adrenaline”

As many rounds as possible in 8 minutes of ascending reps:

2 x Burpee Box Jumps (24/20)

2 x Squat Cleans (135/95)

4 x Burpee Box Jumps (24/20)

4 x Squat Cleans (135/95)

6 x Burpee Box Jumps (24/20)

6 Squat Cleans (135/95)

*and so on adding 2 reps each round. Score = total reps completed

 

Cool Down

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

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

1:00 minute Dancer stretch


Why Consistency is Key 

CrossFit 416 Daily – Thursday, December 7th

Skills and Drills

15 minutes of Split Jerk development

 

WOD

5 Rounds for time

10 x Goblet Squats (53/35)

10 x Toes to Bar

10 x Wall Balls (20/14)

10 Cal row/Assault bike

*15 minute time cap

 

Cool Down

Single arm farmer carry 4 x 100ft

Rest 90 seconds between sets


Fixing Hip Flexor Pain

CrossFit 416 Daily – Wednesday, December 6th

Strength

Floor Press

Fitness:

1a) Speed Floor Press: 6 x 4 same weight across (6/10)

1b) Banded Pull apart 6 x 10-15 controlled banded pull aparts

 

Performance:

1a) Speed Floor Press: 9 x 3 every 60 sseconds @60% from last weeks 3 rep max or a moderate weight (6/10)

– Pause 1 second on each rep

– Change grip every 2 sets (ie. Close, medium, wide, close

– Take 3-4 sets to build to working weight

1b) Banded Pull apart 6 x 10-15 controlled banded pull aparts

 

WOD

“CP”

For time:

30 Curtis P’s

*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press (135/95)

*10 min timecap

 

Cool Down

3 rounds of

25 x Face pull-aparts

25 x Single arm banded push down

10 x Pallof Press

*rest as needed


Versatility and Efficiency of Sled Training

CrossFit 416 Daily – Tuesday, December 5th

WOD

Every minute on the minute for 30 minutes of:

Min 1. 10 x Burpees

Min 2. Row for meters

Min 3. Assault bike for cal

Min 4. Handstand walk

Min 5. Max double-unders

*score is total meters completed on rower

 

Cool Down

5 minutes of soft tissue work


Pull-ups: Scaling Without Bands