Monday: 9.7.2020
HOLIDAY SCHEDULE, ONLY ONE CLASS AT 10AM
For time
400m run or 500m row or 1000m bike
15 Clean & Jerks 135/95#
15 Strict pull ups
400m run or 500m row or 1000m bike
12 Clean & Jerks
10 Strict pull ups
400m run or 500m row or 1000m bike
9 Clean & Jerks
5 Strict pull ups
This is a modified version of the CrossFit Linchpin test 12. We subbed out 3-2-1 rope climbs for the strict pull ups for two reasons. One, covid/social distancing. Two, rope climbs in a workout are a lot to ask after a long break.
Compare to 9.2.19
Tuesday: 9.8.2020
4 sets of 4-6 reps of back squats
Compare to 9.3.2020. If you hit six reps for all three sets last week, feel free to increase the weight today.
Then,
3 Rounds for time
300/225m row or 600/450m bike
50x Double under
10x Wall ball shot 20/14#
We spoke briefly about this “double progression” method last Tuesday but this is a little reminder. The first priority is to hit the high end of the rep range (6 reps in the back squats today) for all of the sets, with the same weight. If you do that with good form, then you can/should bump up the weight next week. If you can’t do it safely, repeat the same weight next week and try to hit 6-6-6-6 reps.
Beware of the audio on this video being low while he’s speaking and jumping up when the logo pops up.
Wednesday: 9.9.2020
3 Sets of 3 Strict press + 5 push press
Perform all 8 reps per set without re-racking the bar. Use the same weight for all three sets. Focus on proper mechanics rather than max weight.
Then,
5 Rounds for time of
20 Sit ups
15 Push ups
15 American kettlebell swings 55/35#
Thursday: 9.10.2020
4 Set of 4-6 Deadlifts
Compare to 9.1.2020. If you hit six reps for all three sets last week, feel free to increase the weight today.
Then,
For time, alternating movements
90-60-30 Double unders
15-12-9 Burpees to plate (chest flat on floor, both feel touch plate together, full stand up is necessary today)
Friday: 9.11.2020
For time
2001m Row for RX (modify to same distance bike, or less distance, as needed)
Then 3 rounds of,
11x Clusters 135/85#
11x Burpee pull ups
11x Box Jumps overs 24/20″
This is a memorial workout but please be smart about weight and movement choices.
Saturday: 9.12.2020
For time
5 Rounds of
8 Bar dips
10 Alternating single arm dumbbell snatch 50/35# (5 per arm)
24 Russian twists (12 per side) holding a 20/14# med ball
Then,
600m Run (only once to finish the workout)
