Daily Workout

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

• Air Runner
• Rest
• Ski Erg
• Assault Bike
• Rower
• C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 26 rounds or an average of 12 cal/machine a minute.

45 Min AMRAP (Team) – Accumulate Max Distance

• 30lb Med Ball
• 2 x 35KB
• 20lb Ruck
• 80lb Sandbag
• Empty

Each team member carries an object for 160m except for 1, then rotate through the objects.

Once a teammate completes the 160m, they can drop the object and return to help others as needed.

The next leg cannot start until all members have completed their 160m.

If there are more than 5 members, add a 45lb plate or other suitable objects to carry. If there are fewer than 5, reduce or add objects so there is always 1 less object than athletes.

10 Rounds, not for time of:

• 10 Rounds, not for time of:
• 1 Turkish Get-up, R-arm
• 5 Kettlebell Snatches, R-arm
• 1 Turkish Get-up, L-arm
• 5 Kettlebell Snatches, L-arm

5 rounds, not for time

• 5 Power Cleans + 1 Jerk — increase weight each round

4 rounds warm-up

• 2 inchworms
• 2rds x 10 air squats, 2rds x 5 wall balls
• 1 rd 30sec Deadhang, 1 x 2 knees-to-waist, 1 x 3 knees-to-elbows, 1 x 3 toes-to-bar
• 1 Yoke Carry — increasing weight to find a good weight for the group.

25-minute AMRAP

• 1 Yoke Carry or Overhead banded KB Carry (Alternate each round)
• 5 Toes-to-Bar
• 10 Weighted Step-Ups
• 15 Walls Balls
• 20 Sit-ups

Overhead banded KB carry-down in 1 hand and back in the Opposite.

4 rounds warm-up

• 2 inchworms
• 10 air squats
• deadlifts (2 x 5 @ 135/85, 1 x 5 @ 185/125, 1 x 3 @ 225/155)
• 200m Row

For Time

• 2100m row
• 21 deadlifts. (225/155)
• 1500m row
• 15 deadlifts
• 900m row
• 9 deadlifts

3 rounds warm-up

• 2 inchworms
• 3 Pause Squats (sit in the bottom around 5 second)
• 3 Box Step-up/jumps
• 15-second Dead Hang + pull-up warm-up
• 5 cal Assault Bike
  • 
    

For Time

For time:
50 Box Jumps, 24″/20″. (substitute step-ups)
18/12 Calories, Air Bike

2 Intervals, each for time:
75 Air Squats
15/10 Calories, Air Bike

3 Intervals, each for time:
15 Pull-ups
12/8 Calories, Air Bike

1:1 to 1:2 Work-to-Rest Ratio

Workout provided by CrossFit Linchpin

4 rounds warm-up

• 2 inchworms
• 2 burpees
• 2 x Snatch warm-up complex. (2rds at 45/35, 1 rd at 75 / 55, 1 rd 95/65)
  • Muscle Snatch
  • hang Snatch
  • Full Snatch
    

10 min Team (U go I go)

• 3 Snatch Grip DL
• 2 Hang Snatches
• 1 Snatch

5 minute rest

10 Rounds. ( 10 min cap)

• 3 x Snatches (95/65)
• 3 x Burpees over the Bar

A CrossFit® workout

5 rounds warm-up

• 2 inchworms
• 5 good mornings (45/35)
• 10 push-ups

Strength and Core

• 2 x 5 (135/95)
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 (Workset – heaviest set)

Between Sets: 30s – 1min: Heavy Med-Ball Bear Hug Hold. (80/50)

Increase the weight of each warm-up set.

AMRAP – U go, I go (for the remaining time)

• 8 cal Ski Erg
• 5 med-ball squat clean
• 3 med-ball Presses

5 rounds warm-up

• 2 inchworms
• 3 squats. Increa
• 3 box jump / step overs
• 3 clusters (increase weight)
• 3 Toes to bar

Chipper for Time

• 10 DB Goblet Squats (100/70)
• 10 Box Jump/Step Overs
• 10 Thrusters (75/55)
• 10 Power Cleans (135 / 95)
• 10 toes-to-bar
• 10 burpee pull-ups
• 10 toes-to-bar
• 10 Power Cleans
• 10 Thrusters
• 10 Box Jump/Step Overs
• 10 DB Goblet Squats

5 round warm-up

• 2 inch worms
• 5, 5,3,3,2 hang cleans (2rd @ 45/35, 2rds @ 95/65, 1rd @ 115/85)
• 5 wall balls
• 5 cal AB bursts (increase effort each round)

5 rounds

• Max Watt Assault Bike (20 second cap)
• 9 Hang Cleans (115/85)
• 6 Wall Balls (Max Height)

2:00 minute rest between rounds.