CrossFit 416 Daily – Tuesday, April 21

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CrossFit 416 Daily – Tuesday, April 21

News and Notes:

  • There are still some spots available for the Rowing Clinic on Sunday.  Sign-up here

 

Monday’s Whiteboard

Strength

Press

Every 3 min for 5 sets

Level 1:  3 reps +2.5lb-5lbs from last week

Level 2: 3 reps 90% of 1RM

 

WOD

For time:

10-9-8-7-6-5-4-3-2-1 Reps

Hand Stand Push Ups

Russian KettleBell Swings (72/53)

* complete 3 x Chest to Bar Pull-ups in between each round

 

CoolDown

60 sec Banded Shoulder distraction each arm

60 sec Lax ball chest smash each side

60 sec Childs pose progression

 

Endurance WOD

High Intensity
1. Warm up #1

2. 6-minute abs

WOD for 5kmers:

4 x (200m, 30 sec rest, 300m)
– rest 2 minutes between rounds

WOD for 10kmers +:
4 x (400m, 30 sec rest, 500m)
– rest 2 minutes between rounds

4. Jog back, cool down & ice bath within 1 hour of WOD


 

Mobility work: You’re doing it wrong (and too long)

Sticking the landing

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