CrossFit 416 Daily – Sunday, October 8th


Strict Press

Fitness: 3 x 5 reps

Performance: Build to a heavy 5 reps



4 rounds for max reps

0:45 seconds of work

0:15 seconds of rest

A) Kettlebell swings

B) Box jumps

C) Sit-ups



Strict Press

Build to a heavy 5 rep


5 rounds (every minute on the minute)

1st minute: 12/15 cals assault bike

2nd minute: 15 x burpees

3rd minute: 60 x double unders


21-18-15-12-9 x Handstand push-ups

*after each set of handstand push-ups complete

10 x Deadlifts (155lbs/115lbs)

6 x Power cleans

4 x Front squats


8 Common Mobility Problems and Helpful Ways To Fix Them