Workout of the Day

CrossFit 416 Daily – Wednesday, August 29th


On the minute for 3 sets

1. 10 x False grip Ring Rows/5 x False grip Ring Pull-ups

2. 5-8 x Ring Dip Negatives/Ring Dips

3. 5-8 x Baby Muscle-Up/3-5 x Strict Muscle-up/ Muscle up/3 x Muscle-up Negatives



For Time
12-9-6 reps
Ring Muscle-ups
30 Double Unders after each round
21-15-9 reps
30 Double Unders after each round

Get Your Groove Back After Motivational Slumps

CrossFit 416 Daily – Tuesday, August 28th


Snatch Balance

3-3-3-3-3 reps


Hang Power Snatch

3-3-3-3 reps



For time:

15 x Hang Power Snatch (75% of last 3 reps)

30 x Russian Kettlebell Swings (70/53)

500m Run

10 x Hang Power Snatch

20 x Russian Kettlebell Swings

400m Run

5 x Hang Power Snatch

10 x Russian Kettlebell Swings

300m Run

Dissecting the Deadlift

CrossFit 416 Daily – Monday, August 27th


A1. 4 x 8 reps Lateral Step-ups with a Kettlebell (right/left)

A2. 4 x 5 reps Tempo Front Squat (75% of 5 rep max)



6 rounds for time

6 x Front Squats (95/135)

8 x Front Rack Reverse Lunges

10 x Push-ups

1,500 Calories A Day, 50 Miles a Week, 1 Broken Hip

CrossFit 416 Daily – Sunday, August 26th

Skills and Drills

Toes to Bar

Every minute on the minute for 12 minutes

Minute 1: Hollow body hold x 45 seconds

Minute 2: 15 x Supermans

Minute 3: 10 x Pallof Press with twist (right/left)

Minute 4: 5-8 x Strict Toes to Bar



Every minute on the minute for 10 minutes

16 x Lateral Hops over the Dumbbell

6 x Alternating Dumbbell Snatch (50/35)

6 x Toes to Bar

*score is fastest and slowest time

Off the Carbs, Off the Couch

CrossFit 416 Daily – Saturday, August 25th


In teams of 3 for time

60 x Strict Chin-ups

90 x Burpees over the bar

120 x Deadlifts (225/155)

Row 1.5k/1.2k

*reps are split evenly

*partition row 250m/200m

Running Workshop: Falling = Living

CrossFit 416 Daily – Friday, August 24th


Push Jerk

5-5-4-4-3-3 reps



For time

Run 400m

20 x Power Cleans

Run 400m

20 x Push Jerk

Run 400m

20 x Thrusters

*barbell weight should be 65% of your one rep max Push Jerk

The Hollow Body Position