Monday
Metcon
CROSSFIT LINCHPIN TEST 11
For time:
7 Squat Snatch 84Kg/61Kg
11 Ring Muscle-ups
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch 84Kg/61Kg
Stimulus – Skill Endurance
Cooldown/Recovery
60 seconds sealrocks
60 seconds table bridges
60 seconds crossovers
Bonus Work
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
Tuesday
Metcon
“Celebration”
22 Cal Assault Bike
22 Burpees
22 Dumbbell Thrusters 22.5/15Kg
22 Pull Ups
-rest 5 minutes then-
22 Pull Ups
22 Dumbbell Thrusters 22.5/15Kg
22 Burpees
22 Cal Assault Bike
Stimulus – Lactate Threshold/Recovery
Cooldown/Recovery
60 seconds high/low couch stretch each leg
Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest
Wednesday
Metcon
“Double DT”
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 70Kg, Women use 47Kg
Stimulus – Muscular Endurance
Recovery/Cooldown
60s Bretzel Stretch each side
60s Banded Lat Stretch
Bonus Work
AMRAP 10
10/7 Cal Bike
30 seconds hollow
Thursday
Strength
Turkish Get Up
Build to a Heavy Single + 25′ Walk
Metcon
5 Rounds
20 Wall Balls
15 Toes to Bar
Stimulus – Pacing/Core Endurance
Recovery/Cooldown
60s Pigeon stretch each side
60s Seal Stretch
Bonus Work
2 Minutes Rowing at 16 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 18 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate
Friday
Metcon
20-16-12-8-4
Front Rack Lunges 80/55Kg
Chest to Bar Pull Ups
Handstand Push Ups
Stimulus – Strength Endurance
Recovery/Cooldown
60s bully stretch
60s butterfly stretch
Saturday
Metcon
Every 4 Minutes x 5 rounds
15 Cal Row
12 Bar Facing Burpees
9 Thrusters 43/29Kg
Stimulus – Redzone/Recovery
Recovery/Cooldown
60s Couch stretch
60s Thoracic Wall Ball Stretch
Bonus Work
3 Rounds
400m Run
21 Toes to Bar
12 D-Ball Over Shoulder