CrossFit 416 Daily – Friday, October 13th

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CrossFit 416 Daily – Friday, October 13th

Warm-Up

3 min chili hot

2 rounds of: Seesaw walk x 5 (R/L) Deadbug x 1:00 Glute Bridges x 10 (R/L)

Hinge drill + tempo barbell Sumo Deadlift warm-up (finding your hamstrings, pulling from the dead position, reps are not touch and go)

Strength (15 min)

Sumo Deadlift

Fitness: 3 x 5 reps (7-7.5 RPE)

Performance: Build to a heavy 5 rep (8-8.5 RPE)

 

WOD (15 min timecap)

4 rounds for quality

10 x Ab wheel rollouts (scale to a wall or 5 x inch worms with 3s hold at end range)

1:00 min side plank (right side/left side)

10 x Strict toes-to-bar (scale to straight leg raises or laying body levers)

*each movement should be challenging strength. Work in groups if not enough equipment

Cooldown (5 min)

Banded Lat stretch 1:00 (R/L)

Banded Hamstring stretch 1:00 (R/L)

Childs pose 1:00


The Dumbbell Front Rack Lunge

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