CrossFit 416 Daily – Wednesday, November 29th

From our Blog

CrossFit 416 Daily – Wednesday, November 29th

Warm-up

With a band and Kettlebell

5 x KB Push Press (Right/Left)

15 x Banded Pull-Apart behind the neck

10 x Russian Kettlebell Swings

15 x Banded Pull-Apart front

10 x Sumo-deadlift High Pulls

15 x Banded Pull Apart eye level

10 x Step Ups

*increase weight

10 x Kettlebell Swings

10 x Sumo-deadlift High Pulls

10 x Box Jumps

 

Strength

Close Grip Floor Press

Fitness: 1a) 5 x 5 reps

1b) Banded Pull-Apart 5 x 10-15 reps

 

Performance:

1a) Build to a 3 rep max in 5-6 sets

1b) Banded Pull-Apart: 5-6 x 10-15 reps

 

WOD

3 rounds for time:

20 x Kettlebell Swings (53/35)

20 x Burpees

rest 5:00 minutes

3 Rounds for time:

20 x Sumo-Deadlift High Pulls (53/35)

20 x Box Jumps

 

Cool Down

2:00 minutes Box shoulder stretch

3:00 minutes Lacrosse ball pec & delt smash


200m Ab Row Challenge

Comments are closed.