HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts Dec 30 – Jan 4 (Happy New Year!)

Monday

Metcon:
CROSSFIT LINCHPIN TEST 1
For time:

400m run
Fran 35/25kg
400m run
Fran 35/25kg
400m run

Fran: 21-15-9 of Thrusters & Pull Ups

Aim – Pick a lighter than normal thruster weight, and pick a pull up variation that lets you do at least 5 in a row! Expect this to be a hard enough workout!

Bonus Work:
Accumulate 2 Minutes in:
-Dead Hang
-Wall Sit
-Top of Ring Row

Tuesday

Metcon
CROSSFIT LINCHPIN TEST 3
3 Rounds for time of:

21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 143/93kg

Aim – Go HEAVY on todays deadlifts, put those Christmas pounds to use!!

Bonus Work
40 Seconds on/ 20 Seconds off for 20 Minutes
Assault Bike

Wednesday

Metcon
CROSSFIT LINCHPIN TEST 12
For time:

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

Aim- Fast Singles on the barbell, and a tight leg clamp on the rope! Heart rate will get high on run and barbell!

Bonus Work
30 – 50 Back Extensions
200m Farmers Carry
30 – 50 Back Extensions

Thursday

Metcon
6 Rounds for time:
4 Ring Muscles Ups
8 Burpee Box Jump Overs 24/20″
12 Pistol Squats
40 Double Unders

Aim – Pick a difficult progression for the muscle up, then aim to move fast on the other movements!

Bonus Work
21-15-9-6-3
Ski-Erg Cals
V-Ups

Friday

Metcon
CROSSFIT LINCHPIN TEST 8
3 Rounds for time of:

21 Deadlifts 84/61kg
7 Overhead Squats 84/61kg
*One barbell, no rack

Aim – The weight on the bar will be determined by the OHS. Expect your lower back to light up from the deadlifts, and the OHS to be difficult!

Saturday

Metcon
Teams of 3:
In 34 Minutes:
200 Cal Ski
200 Cal Assault Bike
200 Cal Row
-In remaining time-
1RM Squat Clean

Aim– Team workout, have the craic! All Calories are shared on the ergs, individual on the Cleans, though do partner up with people you might be able to share a bar with!

Sunday
Open Gym!

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