Hey 416 Fam!
As we step into the next phase of 2025, it’s time for a new 7-week programming focus here at 416 Fitness Club! We’re especially excited about this focus because it’s designed to prepare you for 416 League and The CrossFit Open.Whether you’re looking to crush the leaderboard or just challenge yourself, this focus will give you the tools and confidence to excel.
Here’s what we’ve got lined up for you:
Strength Work: Front Squat and Deadlift
We’re focusing on building strength and power with two cornerstone movements: the Front Squat and the Deadlift.
- Front Squat: Expect to test a 3-Rep Max early in the focus and then progressively increase volume and intensity in alternating weeks.
- Deadlift: We’ll also test a 3-Rep Max and train in similar progressive waves, with a strong emphasis on safe, efficient mechanics.
Both lifts are foundational movements that will help prepare you for the kind of strength and power needed to dominate workouts in the 416 League and The Open.
Olympic Lifts: Snatch, Clean & Jerk (Complexes)
This focus will focus on refining your Olympic lifting technique through the use of complexes. By combining movements like pulls, powers, and full lifts, we’ll dial in your form and build confidence across all variations.
- Movements: Snatch, Clean, and Jerk (both power and squat versions).
- Testing: No specific tests here—this is about consistency and refinement, not heavy singles.
Developing efficiency in these lifts will help you move the barbell with confidence and speed when it counts most—on game day!
Gymnastics: Technique & Progression
High-skill gymnastics movements are a major part of The CrossFit Open and 416 League. This focus will help you get stronger, build confidence, and master some of the trickiest movements in the sport.
We’ll spend time on:
- Bar Muscle-Ups
- Handstand Push-Ups
- Toes-to-Bar
The goal? To help you build strength, technique, and capacity. Whether you’re chasing your first rep or looking to fine-tune your skills, this focus will provide the structure and practice you need to excel when it’s your turn to shine.
Conditioning: Stamina and Benchmarks
The conditioning focus is all about staying consistent in those “uncomfortable” zones. We’ll emphasize pacing, stamina, and grit to help you push through longer efforts and prep you for Open-style workouts.
- Benchmarks: Get ready for an appearance from CrossFit Open 22.3, which includes Pull-Ups, Double Unders, Thrusters, and Bar Muscle-Ups.
- Stamina Workouts: Expect conditioning sessions designed to test your ability to stay steady under fatigue—whether that’s on the Assault Bike, Rower, or with barbell movements.
This is where the grind pays off. These workouts will give you the stamina and pacing skills you need for The Open.
Weekly Programming Highlights
To keep things fresh and exciting, here’s what the weekly breakdown will look like:
- Monday: EMOM-style workouts to build stamina and pacing.
- Wednesday: Benchmark WODs, including Open-style workouts.
- Saturday: Partner workouts (because everything’s better with a friend).
- Sunday: Functional Bodybuilding with Derya—perfect for accessory work and active recovery.
What You’ll Gain This focus
âś… A stronger, more resilient foundation in barbell lifts.
âś… Improved technique in gymnastics movements and Olympic lifts.
âś… Greater endurance and stamina for tough, longer workouts.
âś… Confidence and readiness for The 416 League and The CrossFit Open.
This focus is designed to challenge you physically and mentally, but we promise—it’ll be worth it. Lean into the struggle, trust the process, and lean on your coaches to guide you along the way.
If you have any questions or want to fine-tune your goals before we dive in, don’t hesitate to reach out to one of your coaches or book a Member Check-In. We’re here to help you succeed!
Let’s make this the best 8 weeks yet—and get ready to crush 416 League and The Open! See you in class, 416 Fam!
đź’Ş #WeDoHardThings
Your Coaches at 416 Fitness Club
