Workout of the Day

CrossFit 416 Daily – Saturday, September 22nd


With a Partner

As many rounds as possible in 20 minutes
50 x Double Unders
40 x Wall Balls (20/14)
30 x Deadlifts (225/155)
20 x Pull-ups
10 x Strict Handstand Push-ups

An Immature Squat: Achieving the Best Possible Position

CrossFit 416 Daily – Friday, September 21st


A1) Lat Pull-downs: 3 x 15-20 reps

A2) Hammer Curls: 3 x 20 reps

B) Snatch: 5-4-3-2-1 reps



22-18-14-10 reps

Dumbbell Snatch

Russian Kettlebell Swings (70/53)

Mountain Climbers

Charting A Course to Intensity

CrossFit 416 Daily – Thursday, September 20th


A1) Shoulder Press 3 x 5 reps

A2) Split Squat 3 x 8 reps




In teams of 3

5 rounds for time, conga line style

200/150m Row

50ft Dumbbell Walking Lunges (50/35)

12 x Box Jumps

10 x Push Press (95/65)

Don’t Separate Flexibility and Mobility, You Need Both

CrossFit 416 Daily – Wednesday, September 19th

Skills and Drills

On the minute for 3 rounds

A1) 10 x Hollow Rocks into Max Tuck-ups

A2) 10 x Dowel to the Chest Drill/ 3-5 x Strict Chest to Bar

A3) Bottom of the Ring Dip Hold x 30 seconds




12-9-6 reps

Snatch (135/85)

Bar Muscle-ups

rest 1 minute

15-12-9 reps

Snatch (85/55)

Chest to Bar Pull-ups

Make Your Routine A Total Knockout

CrossFit 416 Daily – Tuesday, September 18th

News & Notes

Just a few days left to sign-up for the 416 Classic this Friday! Register here.



Jerk Balance

3-3-3-3-3 reps


Clean and Split Jerk

3-3-3-3-3 reps




Every minute on the minute for 10 minutes

3 x Hang Power Clean

3 x Jerk (70% of heaviest 3)

20 x Lateral Hops Over the Bar

Dear Warrior, Choose What Brings You Closer To Your Goals

CrossFit 416 Daily – Monday, September 17th


4 Rounds

A1) Front Squat: 4 x 3 reps

A2) Single Leg Glute Bridge: 4 x 6 reps

A3) Sandbag Press: 4 x max reps




On the minute for 3 rounds

Minute 1: Row 16/12 Calories

Minute 2: 20 x Hand Release Push-ups

Minute 3: 200ft Farmer’s Carry (70/53)

Minute 4: 12 x Lateral Ball Slams (50/40/20)

Preventing Injury