HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 25 December – 30 December

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

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