Daily Workout

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.

3 round warm-up

• 2 inch worms
• 5 Swings increasing weight
• 2 push presses each arm
• 10 cal row

Core Crossover

• 50, 40, 30, 20, 10 – Sit-ups
• 10, 20, 30, 40, 50 – KB Swings (53/35)

1 down and Back Over head carry — Left Arm Down/ Right Arm Back and 500m row between rounds

5 round warm-up

• 2 inchworms
• 3 pause squats. (5-10 second holds)
• 5 deadlifts. (2 x 45/35, 1 x 75/55, 1 x 95/65 1 x 115/85)
• 5, 5, 5, 3, 2, Push Presses (same weight as deadlifts)
• 15-second dead hang

5 Rounds for Time

• 24 Air Squats
• 16 Box Step-ups
• 8 Deadlifts. (135/95)
• 4 Shoulder-to-overhead. (135/95)

1 minute rest between rounds.

Part 1: 15 Min Press

• Work up to max 3 rep Press in 15 minutes

Part 2 – 3 Round Warm-up

• 5 hang power snatches. (45/35, 75/55, 95/65)
  5 hang muscle snatches
  5 hang power snatches

Part 2 – 10 Minute AMRAP

• 5 hang power snatches. (115/85)
• 15-calorie row, bike, or ski erg, or 200-meter run

Workout provided by CrossFit®