Kettlebell

Five rds Warm-Up

• 1 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats
• 5,5,4,3,2 Snatch Warm-up (2 x 45/35, 95/65, 115/85, 135/95)

5 Rounds For Time

• 10, 8, 6, 4, 2 Snatches. (135/95)
• 40 Air Squats

(TBD) AMRAP as a group

• Sled Push Relay (185)
• 20 Hand Release Push-ups

2 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 push-ups
• 10 Air Squats

5 Rounds Partner (I go, you go)

• 5 Bulgarian Split Squats Left Leg. (35/25 kb)
• 5 Bulgarian Split Squats Right leg
• 5 Front Rack Squats
• 5 Push Press
  
  Ride C2/AB Bike While Partner is working.

(Time TBD) AMRAP Partner

Partner 1

• 5 KB hang Cleans (35/25)
• 25m Framers Carry Down
• 25m Dribble Basketball back and make a lay-up

Partner 2

• Max Cal Bike (c2 is a .75 discount)

Switch After Partner 1 completes the work. Partner 2 will run down to the kettlebells.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats + 6 Lunges
• 3 push press each arm (warm-up weights)

5 rounds For Time

• (50/40, 40/32, 30/24, 20/16, 10/8) cal row
  • 10 Lunges (1 x 35/25lb DB or KB)
  • 10 Left-Hand Push Press
  • 10 Lunges
  • 10 Right-Hand push press

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 1-2 – Med-Ball to shoulder warm-ups

5 rds of

• 2 heavy med-ball to shoulder (150/100)
• 10 Lateral Ball Slams (30/20)
• 1 down and back KB overhead carry (35’s/25’s)

For Time (partner)

• 75 wall ball stepover/jump over (20/14)
• 50 wall ball push press
• 100 wall ball goblet squats
• 50 wall box step-ups (20″)
• 75 wall ball Squat Cleans

Switch as needed. If the ball touches the ground for anything except the stepover, both partners will receive a 5-burpee penalty.

100 Sit-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

8 – 10 Lateral Ball Slams (20/14) between warm-up sets

8-minute AMRAP

• 4 KB Snatches Left Arm (53/35)
• 4 KB Snatches Right Arm (53/35)
• 12 medicine-ball squat cleans (20/14)

Substitute a KB clean and jerk or clean and press for the snatches if needed.

Workout provided by CrossFit.com

3 round Warm-up

• 10 Air Squats
• 10 Push-Ups
• 10 Sit-Ups

3 Round of Strength

• 15 Kettlebell Swings. (Pick your weight)
• 12 Deadlifts
• 9 Goblet Squats

3 Rounds Cardio Intervals

• 3 minutes on Assault Bike (36/30 cal goal)
• 1 Minute rest between

Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

• sit-ups
• leg raises

10 min warm-up

3 Rounds for Time

• Run 400m
• 21 Kettlebell Swings (53/35)
• 6 KB Shoulder-to-overhead Left Arm
• 6 KB Shoulder-to-overhead Right Arm

10-Min Warm-Up/Set-up

8 Min Alt EMOM

• min 1: 25 Wall Balls (20/14)
• min 2: 12 Lunges

2 minutes of Rest

8 Min Alt EMOM

• min 1: 5 / 3 little tire flips
• min 2: 20 Big Tire Step Ups

2 minutes of Rest

8 Min Alt EMOM

• min 1: 8 KB Clean and Jerks (53s / 35s)
• min 2: 15 Air Squats

10 min Warm-up/Set-up

3 Rounds for Time

• 1 mile Assault Bike
• 60 Air Squats
• 30 Kettlebell Swings (53/35lb)
• 20 Ring Rows

Inspired by CrossFit Linchpin workout for 1/3/2024

Tabata (4min of 20sec on and 10 sec rest)

• Alt 1 arm Superman Holds

23 min AMRAP

• 22 Cal Row
• 13 KB Swings (63/40)
• 9 Box Jumps / Step-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  
  
• What is an AMRAP or EMOM?
  

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