By: 0

Monday
Skill
Power Snatch
-Build up to a heavy single

Metcon
CROSSFIT LINCHPIN TEST 1
For time:
400m run
21 Thrusters 35/25Kg
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups
400m run
21 Thrusters 35/25Kg
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups
400m run

Mobility
Couch Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side


Tuesday
Strength
Back Squat
-Build up to a heavy single

Metcon
CROSSFIT LINCHPIN TEST 2
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans 61/43Kg
20 box jumps 24″/20″

Mobility
Pigeon Stretch – 2 Mins per side
bully Stretch – 2 Mins per side


Wednesday
Skills
Power Clean & Push Jerk
-Build up to a heavy single
*May continue on for a 1RM Power Clean if Jerk is missed

Metcon
CROSSFIT LINCHPIN TEST 3
3 Rounds for time of:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 143/93Kg

Mobility
Banded External rotation Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side


Thursday
Strength
Deadlift
-Build up to a heavy single

Metcon
CROSSFIT LINCHPIN TEST 4
2 Rounds for time of:
18 Calorie Row
15 Thrusters 43/29Kg
12 Chest-to-bar Pull-ups
*Can substitute with Assault Bike

Mobility
Couch Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side


Friday
Strength
Strict Press
-Build up to a heavy single
Push Press
-Build up to a heavy single

Metcon
CROSSFIT LINCHPIN TEST 5
For time:
20 Back Squats 102/70Kg
2 mile run
20 Back Squats 102/70Kg
*Use a rack

Mobility
Couch Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side


Saturday
Skills
Hang Snatch
-Build up to a heavy single
Hang Clean
-Build up to a heavy single

Metcon
CROSSFIT LINCHPIN TEST 6
4 Rounds for time of:
21 Wallballs 20/14
18 Pull-ups
15 Kettle Bell Swings 24/16Kg
12 Handstand Push-ups

Mobility
Couch Stretch – 2 Mins per side
Breathing Hamstring Stretch – 2 x 4 Breaths per side