Daily Workout

5 min Warm-up/Set-up

40 min EMOM

Death By

Wall Balls

• Start at 8 reps

Cleans

• Start at 3 reps (135lb/95lb)

Heavy Med-Ball Over Shoulder

• Start at 3 reps (100lb/80lb)

Pull-ups

• Start at 5 reps

Rower

• Start at 10/8 Cals

Rules:

1. Start on the movement of your choice.
2. Perform the starting reps and use the balance of the minute for rest.
3. Each round increases the number of reps by 1
4. Once you fail to accumulate the number of reps in a minute, take a 1-minute break.
5. Then, pick a different movement and start over.

More than likely, you will only perform 3 or 4 movements, so pick the movements you find the most challenging. The objective is to improve muscle endurance for the big chipper.

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

Cycling

• 30min Spin Class

10 min Warm-up/Set-up

30 min AMRAP

• 200m Run
• 7 pull-ups
• 1 min rest

15 min Warm-up/Set-up

For Time

21-18-15-12-9-6-3

• Cal Row
• Thrusters (75/55)

Modified from CrossFit.com

For Time

• 2024m Rower
• 2024m Air Runner or 5110m C2 Bike
• 2024m (1.3 miles) Assault Bike
• 2024m Ski Erg

Every 2.5 minutes 3 deadlifts at 225/155)

Back by Popular Demand

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do 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 25 rounds or an average of 12 cal/machine a minute.

15 min Warm-Up / Set-up

10 min Alt EMOM

• Odd Min: 5 Squat Cleans. (60% of Max)
• Even Min: 15 Wall Balls (20/14)

5 Min Rest

10 min Alt EMOM

• Odd Min: 5 deadlifts (50% of Max)
• Even Min: 15 Wall Balls (20/14)

10 min Warm-Up / Set-up

12 Min AMRAP (U Go I Go)

• 50m Air Runner
• 3 Ring Dips
• 1 MB Over Shoulder (100/80)

15 min Warm-Up / Set-up

Welcome Back! – For Time (30 minute Cap)

• 20/16 Cal Row
• 4 Rounds
  • 4 x Clean and Jerk (115/80)
  • 8 x Burpees
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Clean and Jerk
  • 8 x Wall Balls (20/14)
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Front Squats
  • 8 x Push Jerks
• 2 minutes rest
  
• 20/16 Cal Row
• 4 Rounds
  • 4 x Hang Snatch
  • 8 x 5m Shuttle Runs