Workout of the Day

CrossFit 416 Daily – Friday, July 14th

Fitness & Performance


Squat Clean

5 x 3 reps



6 Rounds for time:

Teams of 3 Conga line

3 x Bar Muscle Ups

9 x Ball Slams(50/20)

12/10 cal row

Regular people try stabbing an olympic Fencer

CrossFit 416 Daily – Thursday, July 13th


Back Squat

3 x 5 Reps +5-10lbs from last exposure



Kettlebell Front Rack Step-up

8-8-8-8-8 Reps



In teams of 3 for time, congaline style:

Complete 4 Rounds for time:

10 x Sandbag Shoulder to Overhead

20 x  Russian Kettlebell Swings(72/53)

50 x Double Unders

Is you sleep schedule preventing you from getting stronger?

CrossFit 416 Daily – Wednesday, July 12th

News and Notes:


Level 1

4 Rounds

Min 1: Dumbbell Z-press x 8 reps

Min 2: Hollow Hold/Rocks x 30s

Min 3: Wall Walk + 15s hold


Level 2

On the minute for 12 minutes

Even: Ab Mat Strict Handstand Push-up

Odd: 0:30s Headstand Knee Tucks


Level 3

On the Minute for 12 minutes

Min 1: Max set strict HSPU

Min 2 & 3: Rest

Min 4-12: 40-50% of

*Complete level 3 if you can complete 8+ strict HSPU




Complete 7 Rounds for time:

5 x Power Snatch (95/65)

10 x Lateral hops over barbell


Run 1km



Complete 7 Rounds for time:

3 x Power Snatch (155/105)

10 x lateral hops over barbell


Run 1k

3 Benefits to Medball Slams

Developing Handstand Push-ups

Push-Ups are hard.. what’s harder? Doing them upside down. Everything is harder upside down, or at least it’s uncomfortable and awkward at first. Generally speaking we don’t spend our days upside down, walking on our hands or pushing up from that position. However being inverted has become very effective in helping develop raw upper body pressing strength. Welcome to the Handstand Push-Up (HSPU).


What is the Handstand Push-Up?

Handstand: Creating stability by packing your shoulder girdle and possessing the ability to control yourself in a hollow body position while inverted.

Push-Up: battling against gravity and pressing your entire bodyweight while maintaining a rigid midline.

What do I need in order to do a handstand push up?

  • Thoracic spine and shoulder mobility and lax flexibility
  • Scapular stability

Our standard before attempting your first handstand push up is 10 perfect push-ups and your ability to hold a “nose and toes” only wall facing handstand hold. A HSPU requires a lot of shoulder stability and comfort being inverted, so build a solid foundation of proper pushing mechanics and inverted rigid midline ability and then let’s talk about HSPU.

 Strict or nah?

Strict strength is important because not only are you going to develop strong shoulders but your ability to maintain full body tension is increased greatly. This brings us to our standard of building strict strength before kipping abilities. It allows greater focus and increased muscle tension in order to create significant gains in strength – solid midline stability transfers greatly into all other functional movements.

How am I going to get better?

We have created 3 levels for the next couple weeks to ensure that each member has a chance to develop inverted pushing strength, no matter your capabilities.


Level 1:

Goal: to develop strong stable shoulders, and gain comfort being inverted ensuring a strong and engaged midline throughout the entire movement.

Approach: Dedicated focus on developing shoulder strength and stability, and controlled midline engagement.

Seated Z-Press: Completely eliminates the lower body portion of a pressing variation. Increased focus on locking the spine into neutral, maintaining balance and eliminating any sort of hip shift, thus creating a perfect set up for an upper body press.

Hollow Rocks: The universal position and base for all gymnastics movements. This teaches you how to stabilize your mid line and brace the spine for movements while moving. Learning how to breathe while creating midline tension will also directly transfer to a plethora of other movements. Please note that if you are unable to complete hollow rocks, there are other progressions available to help develop midline stability. Please ask your coaches.

Wall-Walk + Hold: We want to create a situation where you’re naturally in an optimal hollow body position being supported by the wall. A wall walk forces a chest against the wall inverted hold and allows us to be in a better closed body position. This movement is easily scalable by changing the ROM by which you are walking up the wall.



Level 2:

Goal: Increase ability to perform a full range-of-motion strict HSPU.

Approach: Gaining comfort pressing and developing midline stability from an inverted position

Ab-Mat Strict HSPU: Yes – we are decreasing the range of motion, but in order to be progressive towards a full ROM HSPU then we should first get comfortable pressing inverted. Even if it is a couple inches, once that distance has been mastered slowly increase the ROM for every 5 strict reps from the dead stop, and work your way to a full ground to lockout HSPU. This may take a while, but increased exposure to pressing inverted with a rigid midline no matter the ROM will help develop comfort and stability. *reminder – reps must start from a dead stop. We are only implying ab mat HSPU when helping develop the STRICT movements not kipping.

Inverted Knee Tucks: From the dead tripod position of the HSPU, you are required to maintain a rigid midline while flexing and extending your hips. This will allow you to develop greater control of your body while maintaining core stability.


Level 3:

Goal: Develop proprioception and endurance with HSPU.

Approach: Volume Training. Percentage based numbers off of your max set of reps completed on the first minute will set the stage for the remaining 8 minutes. Each time exposed to volume training you should look to increase your sets by a minimum of 1 rep OTM. We are looking to increase the grand total of HSPU completed within the working minutes.


Side tangent on why developing strict strength takes priority over kipping. As previously mentioned – strict movements greatly increase your shoulder strength and allows greater control for midline stability but it also helps save your neck and spine! If you have ever noticed a sore neck after high volume HSPU is probably because you have not developed enough strength in order to support x-amount of reps. Your cervical spine is not designed to endure repetitive impact and compression, and when your upper body and midline are fatigued you end up relying on the rebound off the top of your head and the surface. Your spine is shot into extension and puts you out of a strong, neutral position and the repetitive impact on your cranium creates damaging impact on your vertebrae and discs in your spine. Contrary to popular belief an abmat or yoga mat isn’t your saving grace against head and neck injuries during a HSPU. Spending time developing a strong foundation of shoulder girdle strength and stability and inverted midline stability is.


Sure – having a sweet Diane time is great and all, but maintaining spinal health takes priority. Mechanics, consistency, intensity.

-Coach Rachel


CrossFit 416 Daily – Tuesday, July 11th


A1)Deadlift 3 x 5 reps +10-15lbs from last exposure

A2)Pull-ups 3 x Max reps

*Rest 2-3 minutes between sets



A1)Deadlift 5-4-3-2-1 Reps

A2)Pull-ups Max Reps (Between sets)

*Deadlift should be a heavy 1 not a 1 RM



Complete as many rounds and reps as possible in 8 minutes

5 (R) x Single Arm Dumbbell Hang Clean (50/35)

5 x Burpees

5 (L) x Single Arm Dumbbell Hang Clean (50/35)

5 x Burpees


CrossFit 416 Daily – Monday, July 10th


For time:

75 x Wallballs(20/14)

*On the Minute complete 5 Over the Box Box Jumps(25/20)

*10 min time cap



A)Back Squat

3 x 5 Reps +5-10lbs from last exposure


3 x 5 Reps +2.5-5lbs from last exposure



Every 2 minutes, alternate movements, for 5 rounds each

A1)Back Squat 5 x 5 Reps

A2)Press 1-1-1-1-1 Reps

Where Women’s Empowerment Means Deadlifting 300lbs