Workout of the Day

CrossFit 416 Daily – Monday, May 14th

Strength

On the minute for 9 minutes

Minute 1: 10 x Inverted Rows

Minute 2: 10 x Dips

Minute 3: 30 seconds Sandbag bottom of squat hold

WOD

Drake

4 rounds for time

400m run

30 x Wall Balls (20/14)

5 x Bar Muscle-ups


5 Important Lessons to Learn from An Injury 

CrossFit 416 Daily – Sunday, May 13th

Strength

In 15 minutes establish a 1 rep max Power Clean

 

WOD

Spend 60 seconds at each station for max reps for 3 rounds

  1. Hang Power Clean @ 70% of 1 rep max
  2. Double Unders
  3. Lateral Ball Slams

 

Rx+

In 15 minute establish a 1 rep max Power Clean

then

20-14-8 reps

Power Clean (135/95)

Handstand Push-ups

100 x Double Unders

20 x Lateral Ball Slams (50/20)

rest 3 minutes

20-14-8 reps

Thrusters (135/95)

Pull-ups

100 x Double Unders

20 x Lateral Ball Slams


3 Major Muscles to Keep Loose

CrossFit 416 Daily – Saturday, May 12th

WOD

Partner “Whitten”

5 rounds for time

22 x Kettlebell Swings (53/35)

22 x Box Jumps (24/20)

400m run

22 x Burpees

22 x Wall Balls (20/14)

*partners complete full sets of reps each

*run is done together


Earning the Weekend With A Gut Check

CrossFit 416 Daily – Friday, May 11th

Strength

In 15 minutes establish a 3 rep max Deadlift

 

 

WOD

2000m Row re-test


Deadlifts and Body Type

CrossFit 416 Daily – Thursday, May 10th

Skills and Drills

Accumulate as many reps in 12 minutes as you can of

Fitness:

10 x Boxed Handstand Push-ups

15 x Toes to Kettlebell

 

Performance:

5 x Strict Handstand Push-ups

10 x Strict Toes to Bar

 

WOD

On the 3 minutes for 4 rounds

10 x True Push-ups

10 x Burpees

200m sprint

*score is your slowest round


Abstaining From Moderation

CrossFit 416 Daily – Wednesday, May 9th

Strength

A1) Barbell Bent Over Row: 4 x 8 reps

A2) Kneeling Banded Lat Pull Downs: 4 x 15-20 reps

A3) Ab Roll-outs 4 x 10 reps

 

WOD

In partners

As many rounds as possible in 11 minutes

10 x Renegade Rows (50/35)

10 x Sumo Deadlift High-pulls (115/75)

*partners alternate full rounds


20 Healthy Foods to Help You Build Muscle