Monday
Skills
Snatch
-Build up to a heavy single
Metcon
CROSSFIT LINCHPIN TEST 7
4 Rounds for time of:
4 Power Cleans 93/66Kg
4 Front Squats
4 Shoulder to Overhead
Mobility
Couch Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side
Bonus Core
3 x 12 GHD Sit Ups
3 x 12 GHD Back Extensions
Tuesday
Strength
Front Squat
-Build up to a heavy singleMetcon
CROSSFIT LINCHPIN TEST 8
3 Rounds for time of:
21 Deadlifts 84/61Kg
7 Overhead Squats 84/61Kg
*One barbell, no rack
Mobility
Pigeon Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side
Bonus Core
4 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest
Wednesday
Skils
Clean & Jerk
-Build up to a heavy singleMetcon
CROSSFIT LINCHPIN TEST 9
5 Rounds for time of:
50 ft Handstand Walk
5 Squat Cleans 102/70Kg
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Core
5 Rounds
30 Seconds Weighted Plank
30 Seconds Rest
Thursday
Strength
1) 1RM Weighted Pull Up
2) 3 attempts at max chest to bar pull upsCardio
Max Burpees over bar in 60 seconds
Metcon
CROSSFIT LINCHPIN TEST 10
5 Rounds for time of:
15 Wallballs 20/14
15 Power Cleans 95/65
Mobility
Couch Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side
Bonus Core
4 Rounds
20 Seconds Right Side Plank
10 Seconds Rest
20 Seconds Left Side Plank
10 Seconds Rest
Friday
Cardio
1) Max Calories on Assault Bike in 60 seconds
2) 500m Row for timeMetcon
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
Mobility
Standing Calf Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Saturday
Gymnastics
Turkish Get Up
Build to a heavy STABLE weight
*pause in each position3 Attempts at max toes to bar
3 Attempts at max handstand push ups
Metcon
CROSSFIT LINCHPIN TEST 12
For time:
400m run
15 Clean & Jerks 61/43Kg
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
*Can be power clean & push jerks
Mobility
Pigeon Stretch – 2 Mins per side
Wrist/Forearm Mobility – 2 Mins