MONDAY
Metcon
AMRAP 13
2 Strict Muscle Ups
2 Pistols
2 Power Snatches 80/57Kg
4/4/4, 6//6/6…

Aim
The workout 19.3 should have been (or Colm really wanted!)
Use strict muscle ups and pistols as skill work
Power Snatches should be intimidatingly heavy
Skill/Muscle Endurance, blood flushing, and self coaching are all being developed today

Recovery
Shoulder Extension Stretch
Diamond Frog Stretch

Bonus Work
“Boat Race”
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds

TUESDAY
Metcon
AMRAP 12
12 Bar Facing Burpees
12 Deadlifts 111/79Kg
12 Dumbbell Thrusters 22.5/15Kg

Aim
This is a HIGH intensity piece, no time to breathe!
Deadlifts and Dumbbells should be 1-2 sets in round 1
Aim to go fast on burpees and deal with breathlessness.

Recovery
Rollovers
Sealrocks

Bonus Work
A) 5 x 10m Suitcase Carry
B) 5 x 30s D-Ball Hold

WEDNESDAY
Metcon
4 Rounds
Within a 2 Minute Window Complete:
12/9 Cal Ski
Max Effort Strict Toes to Bar
Max Effort “Kettlebell” Toes to Bar
-rest 1 minute between rounds-

4 Rounds
Within a 2 Minute Window Complete:
10/7 Cal Bike
Max Effort Strict Chest to Bar Pull Ups
Max Effort Ring Rows
-rest 1 minute between rounds-

Aim
This workout is inspired by Chris Hinshaw, Aerobic Coach to some of the world’s best.
The aim is develop our bodies ability to recover.
Expect a burn on the last movement, this is what we’re looking for!

Recovery
Capsule Stretch

Bonus Work
Spend 10 minutes practicing a freestanding handstand

THURSDAY
Metcon
CrossFit Linchpin Test 12

400m Run
15 Clean & Jerks 61/43Kg
3 Rope Climbs
400m Run
12 Clean & Jerks 61/43Kg
2 Rope Climbs
400m Run
9 Clean & Jerks 61/43Kg
1 Rope Climb

Aim
A nice blend of aerobic, weightlfiting, and gymnastics
If doing 19.4 this weekend take this as an opportunity to pace everything.
Look to keep it at 80% Perceived Exertion
Working up to 20 minutes

Recovery
Foam Roll Lats & Quads

FRIDAY
Warm Up/Movement
AMRAP 12
3 Wall Walks
6 Candlestick Rolls
6 Side Plank Twists
60′ Alternating Kettlebell Walk

Metcon
4 Rounds
2 Minutes Rowing
2 Minutes Sled March
2 Minutes Bike
2 Minutes SkiErg

Aim
Steady State Cardio
Output on the ergs should be the same across the four rounds
Complete 1 burpee after for every 10 seconds your pace is out!

Recovery
Couch Stretch

SATURDAY
19.4

SUNDAY
Get coached on an area you want to work on, join in on the team monster mash, or stretch out and drink coffee!