Monday
Metcon
CROSSFIT LINCHPIN TEST 8
3 Rounds for time of:
21 Deadlifts 84/61Kg
7 Overhead Squats 84/61Kg
*One barbell, no rack
Aim
Physical – Core Endurance/Mobility
Mental – Focus
Recovery/Cooldown
Sealrocks
Semi Circles
Bonus Core
200m Ab Row
Tuesday
Metcon
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
Men: 22.5Kg dumbbells, 24-in. box
Women: 15Kg dumbbells, 20-in. box
Aim
Physical – Core Strength
Mental – Grit
Recovery/Cooldown
Pigeon Stretch
Bonus Work
EMOM 10
L-Sits
*Record Shortest Time
Wednesday
Metcon
5 Rounds
20 Wall Balls
10 Hang Power Cleans 60/40Kg
Aim
Physical- Blood Flushing
Mental – Pacing/Discomfort
Recovery/Cooldown
Couch Stretch
Bonus Work
4 Rounds Sled Rope Pull
4 Rounds Overhead Yoke Walk
Thursday
Metcon
AMRAP 5:
15-12-9
Push Press 35/20Kg
Pull-ups
rest 5 minutes
AMRAP 5:
15-12-9
Front Rack Lunges 35/20Kg
Toes to Bar
Aim
Physical – Speed/Redline
Mental – Redline
Recovery/Cooldown
Underneath Stretch
Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions
Friday
Metcon
2017 Regionals Event 4
For time:
2 rounds of:
10 snatches, 80 / 57Kg
12 burpees
Then, 2 rounds of:
10 snatches, 52 / 35Kg
12 burpees
Time cap: 14 minutes
Recovery/Cooldown
Capsule Stretch
Pigeon Stretch
Bonus Work
8 Rounds:
20 seconds hollow
10 seconds rest
20 seconds arch
10 seconds rest
Saturday
Warm Up
AMRAP 10
1 Turkish Sit Up to Hip Bridge
2 Wall Walks
3 Candlestick Rolls
4 Single Arm Ring Rows (Each Side)
Metcon
“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters
Aim
Physical – Muscle Endurance/Skill
Mental – Breathing
Recovery/Cooldown
Shoulder Extension Stretch