Monday
Christmas Open Gym
Tuesday
CROSSFIT LINCHPIN TEST 1
For time:
400m run
Fran 75/55
400m run
Fran 75/55
400m run
Stimulus – Aerobic/Muscular Endurance
Bonus Work
6 Rounds
40 seconds hollow
20 seconds rest
Wednesday
Metcon
Every 4 minutes x 6 rounds
9 Calories Row
6 Handstand Push Ups
3 Deadlifts 143/93Kg
Stimulus – (B)Racing
Bonus Work
4 Rounds
100′ D-Ball Walk
8-12 Straight Leg Raises on Stall Bars
Thursday
Regionals Event 3
100′ Dumbbell Overhead Lunge
100 Double Unders
50 Wall Balls
10 Rope Climbs
50 Wall Balls
100 Double Unders
100′ Dumbbell Overhead Lunge
(24 Minute Time Cap)
Bonus Work
6 Rounds:
30 second Max Calories Assault Bike
50′ Zercher Yoke Walks
Friday
Metcon
“16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Stimulus – Muscle Endurance
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
Saturday
Metcon
5 Rounds, 1 Minute Each Station
Burpees
Kettlebell Swings 24/16Kg
Assault Bike (Calories)
Toes to Bar
Single Side Kettlebell Overhead Squats 24/16Kg
-Rest-
Stimulus – Aerobic Capacity/Core Endurance