HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 01 January – 06 January (Start Your 2018 Fitness Off Right)

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

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