CrossFit 416

CF 416 Daily

Tue, 18 Jun 2013 22:07:45 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.WOD

3 Rounds For Time

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

C.Mobility

Couch Stretch

Hamstring Band Stretch

Shoulder distraction (with band)

Competition Stream

A.Gymnastics Skills

B.Oly and Strength

Snatch

70% 2 x 3 sets

Clean & Jerk

70% 2 x 3 sets

Front Squat

80% 2 x 4 sets

C.Conditioning

For time

20-15-10

Pull-ups

DB Thruster(35/25)

CF 416 Daily

Tue, 18 Jun 2013 00:36:47 -0400

A.Warm-up

75 Jumping Jacks

Coach’s Warm-up

B.Skill Work

Rope Climbs

C.WOD

In a 4 person team complete 4 rounds each

Row 250m (timer)

AMRAP Rope Climbs

20 Wallballs

20 KB Swings

*Team members rotate through each station

*Score is total rope climbs completed

D.Mobility

Competition Stream

A.Gymnastics Skills

B.Oly & Strength

Snatch

65% 2 x 4 sets

Clean & Jerk

65% 2 x 4 sets

Drop Snatch

75% 3 x 4 sets

C.Conditioning

3 Rounds for time

15 x KB Swings(53/35)

10 x Burpee Broad Jump

CF 416 Daily

Sun, 16 Jun 2013 21:46:01 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Strength

Overhead Squats

5-5-5-5

As heavy as possible

C.WOD

10 Min AMRAP Ladder

Chest to Bar Pull-ups

Barbell Ground to Overhead (95/65)

D.Mobility

Competition Stream

A.Gymnastics Skills

B.Oly and Strength

Snatch

70% 2 x 4 sets

Clean & Jerk

70% 2 x 4

Back Squat

80% 2 x 4

C.Midline

3 Rounds

10 x Glute ham raise

15 x GHD Sit-up

CF 416 Daily

Fri, 14 Jun 2013 22:44:12 -0400

A.Warm-up

Run 500m

Coach’s Warm-up

B.WOD

“Whitten”

Five rounds for time of:
22 Kettlebell swings(53/35)
22 Box jump, (24/20)
Run 400 meters
22 Burpees
22 Wall ball shots (20/14)

C.Mobility

Competition Stream

A.Oly and Strength

Snatch

Heavy Single

Clean & Jerk

Heavy Single

B.Conditioning

3 Rounds for time

Row 400m

15 x DB Push Press (heavy)

C.Midline

3 Rounds

10 x Weighted back extensions

15 x strict toes-to-bar

Rest as needed

CF 416 Daily

Thu, 13 Jun 2013 22:29:03 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Midline

3 Rounds

12 x Partner Medball Sit-ups(20/14)

8 x Partner Glute ham Raise

Rotate with your partner after each round

C.WOD

10 Rounds

Row 200m

Max Push-ups

*Rest 1 min b/w rounds or until rower is available

*Push-ups are full range of motion shoulders below elbow

*Scale by using the floor as a resting point

*Record total push ups

D.Mobility

Competition Stream

A.Gymnastics Skill Work

B.Oly and Strength

Snatch

80% 1 x 4 sets

Snatch Pull

90% 3 x 3 sets (stand on 45lbs plate)

Snatch Push Press

89% 3 x 3 sets

Back Squat

87% 2 x 4 sets

C.Midline

3 Rounds

20 x Reverse Hyper

35 x Hollow Rocks

CF 416 Daily

Wed, 12 Jun 2013 21:27:51 -0400

A.Warm-up

75 Jumping Jacks

Coach’s Warm-up

B.Strength

Strict Weighted Pull-up

5 x 3 reps - increase weight each set

Beg. Complete 30 strict pull-ups - use very challenging band

C.WOD

Complete the following (not for time)

Back Squats

1-10-1-20-1-30 reps

*Use heaviest weight possible for each set

*rest as needed

D.Mobility

Competition Stream

REST DAY

CF 416 Daily

Tue, 11 Jun 2013 21:38:38 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Strength

Turkish Get-ups

3 x 3 reps (each arm)(Heavy)

C.WOD

For Time

15 x Push Press (135/95)

30 x Over the Bar Burpees

10 x Push Press

20 x Over the Bar Burpees

5 x Push Press

10 x Over the Bar Burpees

D.Mobility

Competition Stream

A.Gymnastics Skills

B.Oly and Strength

Clean & Jerk

80% 1 x 4 sets

Clean Deadlift

115% 3 x 3 sets

Front Squat

90% 2 x 4 sets

C.Conditioning

5 Rounds for Time

5 x Box Jumps (30/24)

10 x 2-arm DB Hang Muscle Snatch (as heavy as possible)

CF 416 Daily

Mon, 10 Jun 2013 23:03:40 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Tech Work

Hang Squat Clean

C.WOD

30 Min AMRAP

Run 500m

10 x Hang Squat Clean (135/95)

D.Mobility

Competition Stream

A.Gymnastics Skills

B.Oly and Strength

Clean

75% 2 x 4 sets

Drop Snatch

83% 3 x 4 sets

Push Press

90% 3 x 3 Sets

C.Conditioning

3 Rounds For Time

150ft Sled Push (90lbs)

15 x Pull-ups

Rest 90 sec

CF 416 Daily

Sun, 09 Jun 2013 21:29:53 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Strength

Push Press

Build to a 3 RM

C.WOD

For Time:

21-15-9 Reps

Wallballs(20/14)

Pull-ups

Sit-ups

Box Jumps(24/20)

KB Swings(53/35)

D.Mobility

Competition Stream

A.Gymnastics Skills

B.Oly and Strength

Snatch

75% 2 x 4 sets

Jerk

84% 3 x 2 sets, 2 x 2 sets

Clean Pull

90% 3 x 3 (standing on 45lbs plate)

Back Squat

90% 2 x 4 sets

C.Midline

3 Rounds

10 x Glute ham raise

15 x GHD Sit-ups

CF 416 Daily

Fri, 07 Jun 2013 23:33:00 -0400

A.Warm-up

Run 500m

Coach’s Warm-up

B.WOD

In teams of 4 complete the following:

1) 6 Min AMRAP Sled push 50ft (alternate between team members) 90lbs

Rest 3 Min

2) 2000m Row Relay - Each team member can only row up to 250m at a time

Rest 3 min

3) 6 min AMRAP Seated Sled Pull (25ft rope)(alternate between team members) 90lbs

C.Mobility

Competition Stream

A.Oly & Strength

Snatch

Work to a heavy single

Clean & Jerk

Work to a heavy single

Back Squat

77% 2 x 4 sets

B.Conditioning

3 Sets

Standing plate twist x 30 (45lbs)

Sit-up x 25

Reverse hyper x 20

CF 416 Daily

Thu, 06 Jun 2013 22:18:41 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Skill Work

Rope Climb

C.Strength WOD

Front Squat

5-5-5-5-5-5 (each set as heavy as possible)

then

3 Min AMRAP

Front Squats @ 85% of your heaviest set of 5

D.Mobility

Competition Stream

A.Gymnastics Skills

B.Oly & WOD

Snatch

65% 2 x 2 sets, 70% 1 x 3 sets

Snatch Pull

75% 3 x 3 sets (standing on 45lbs plate)

Snatch Push Press

77% 4 x 4 sets

C.Midline

3 x 15 Strict Toes to bar

D.Conditioning

3 Rounds

Run 200m

2 Rope Climbs

16 x One Arm DB Snatch (alternate arms - heavy)

CF 416 Daily

Wed, 05 Jun 2013 22:27:40 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Strength

3 Rounds

Max Ring Dips

Max Plank

Rest as needed

C.WOD

For time:

Row 500m

3 Rounds

21 x KB Swings

12 x Pull-ups

Then

Run 400m

D.Mobility

Competition Stream

REST DAY

CF 416 Daily

Tue, 04 Jun 2013 21:52:19 -0400

A.Warm-up

B.Strength

Deadlift

In 15 min build to a 3 RM

C.WOD

In teams of 2 complete 6 Rounds for time

a.Run 500m

b.12 x Burpees

Max x Box Jumps

*While one partner run’s the other must complete 12 buprees and as many box jumps as they can until their partner gets back

*Score is # of Box Jumps completed

D.Mobility

Competition Stream

A.Gymnastics Skills

B.Oly and Strength

Muscle Snatch

65% 3 x 3 sets

Clean & Jerk

65% 2 x 2 sets, 70% 1 x 3 sets

Front Squat

80% 2 x 3 sets

C.Conditioning

3 Rounds for time

20 one-arm KB Swings(10/arm) (53/35)

8 Box Jumps (30/24)

Then

3 Sets

A.10 x Glute ham raise

B.15 x Barbell rollout

CF 416 Daily

Mon, 03 Jun 2013 21:57:38 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Mobility and Tech

Shoulder internal rotation mob

Bench Press Tech

C.WOD

“Lynne”

5 Rounds (not for time)

Bench Press x Max Reps (Bodyweight)

Pull-up x Max Reps

**Rest as needed between rounds

D.Midline

L-Sit (on bench or rings)

3 x max time

E.Mobility

Competition Stream

A.Gymnastics Skill Work

B.Oly and Strength

Hang Clean

65% 2 x 4 sets

Drop Snatch

70% 3 x 4 sets

C.Conditioning

4 Rounds for time

Kipping Pull-ups x max reps

Push Press x 5 @ 75%

then

3 Rounds

Weighted GHD Sit-ups x 10

Reverse Hypers x 20

*rest as needed

CF 416 Daily

Sun, 02 Jun 2013 21:33:49 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Gymnastics Skills

Pistol Progression

C.WOD

“Diane”

For time

21-15-9 reps

Deadlifts (225/155)

Handstand Push-ups

D.Mobility

Competition Stream

A.Gymnastics Skills

B.Oly and Strength

Hang Snatch

65% 2 x 4 sets

Jerk

75% 2 x 4 sets

Clean Pull

75% 3 x 3sets (lift off 45lbs plate)

Back Squat

80% 2 x 5 sets

C.Conditioning

3 Rounds (not for time)

Good Mornings x 8

Strict Toes to Bar x 15

CF 416 Daily

Fri, 31 May 2013 22:19:56 -0400

A.Warm-up

B.WOD

“Wittman”

7 Rounds for time

15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

C.Mobility

Competition Stream

A.Oly and Strength

Snatch

Heavy Single, 80% 1 x 4 sets (of heavy single)

Clean & Jerk

Heavy Single, 80% 1 x 4 sets (of heavy single)

Good Morning

30% 8 x 3 sets (% of back squat)

B.Conditioning

3 Rounds for Time

200ft Farmers Walk (53/35)

12 Burpees

CF 416 Daily

Thu, 30 May 2013 23:11:25 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Strength

Floor Press

5-5-3-3-2-1

Lift as heavy as possible for each set

C.WOD

10 Min AMRAP

10 x KB rack Lunges (53/35)(5 per leg)

8 x KB High Pulls

5 x Strict Toes to Bar

D.Mobility

Competition Stream

A.Gymnastics Skill Work

B.Oly and Strength

Snatch

75% 2 x 1 set, 80% 1 x 4 sets

Snatch Pull

85% 4 x 5 sets (off 45lbs plate)

Snatch Push Press

87% 4 x 2 sets, 87% 3 x 2 sets

Back Squat

87% 3 x 5 sets

C.Midline

GHD Sit-ups

3 Rounds

25 reps

rest as needed

CF 416 Daily

Wed, 29 May 2013 21:16:14 -0400

A.Warm-up

75 Jumping Jacks

Coach’s Warm-up

B.Tech Work

Overhead Squat

Hang Power Snatch

C.WOD

For Time

Run 800m

30 x Hang Power Snatch + Overhead Squat (95/65)

Run 800m

D.Bonus

3 Min AMRAP

Pull-ups

E.Mobility

Competition Stream

REST DAY

CF 416 Daily

Tue, 28 May 2013 21:24:00 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Strength WOD

In 20 min build to 1 RM

Squat Clean & Jerk

then

AMRAP in 4 min

Squat Clean & Jerk @ 75%

C.Midline

Tabata Sit-ups (8 rounds 20 sec on 10 sec off)

D.Mobility

Competition Stream

A.Gymnastics Skill Work

B.Oly and Strength

Clean & Jerk

75% 2 x 1 set, 80% 1 x 4 sets

Clean Deadlift

113% 4 x 5 sets

Front Squats

89% 2 x 5 sets

C.Conditioning

4 Rounds for time

Sand bag run - 8 lengths of turf (400ft)

15 Pull-ups

CF 416 Daily

Mon, 27 May 2013 21:44:27 -0400

A.Warm-up

50 Double Unders

Coach’s Warm-up

B.Strength

OTM for 10 Min

3 Shoulder press from ground 80% 1RM

C.WOD

Death by Run + Burpees

Min 1 - Run 30 ft + 1 Burpee

Min 2 - Run 60ft + 2 Burpees

Min 3 - Run 90ft + 3 Burpees

etc…

Keep going until you cannot complete the required work for the minute

D.Midline

100 Hollow Rocks

E.Mobility

Competition Stream

A.Gymnastics Skill Work

B.Oly and Strength

Hang Clean

75% 2 x 4 sets

Drop Snatch

80% 3 x 2 sets, 84% 2 x 2 sets

Push Press

89% 3 x 4 sets

C.Conditioning

5 Min AMRAP

2 KB Clean + 2 KB Push Press + 2 KB Rack Lunge

*Alternate sides after each complex

(53/35)