CrossFit Linchpin Test #4

Warm-up:

  1. Row 10 Calories 
  2. 7 Airsquats 
  3. 10 Shoulder Swings 
  4. Row 10 Calories 
  5. 7 Squat Jumps
  6. 5 Pull-ups
  7. Row 10 Calories 
  8. 7 Thrustes w/bar
  9. 5 Pull-ups

Mobility:

Voodoo Floss: Hips,Quads + Banded Ankle Stretch 

Announcements:

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Lift of the Day:

SJ Cycle Week 6 
Front Squat 3x3 Across 

Work up to a heavy 3 rep weight. Perfom 3 sets of 3 reps at that weight. 
15 Minutes 

Skills & Technique: (Click below for links to more info)

Wod:

CrossFit Linchpin Test #4 

18 Calorie Row 
15 Thrusters 95/65lbs
12 Pull-ups 

2 Rounds for time. 
Time Limit: 10 Minutes 
(Run 2 heats if needed. Faster athletes go first)

Coach's Note:

We are starting week six of the strength cycle. Hope everyone is doing well. It seems like you are! We are getting some heavy front squats today. Work up to a hard 3 rep weight. Finish with 3 sets of 3 reps of the same weight. HEAVY! Spend quality time on your mobility portion today and set yourself up for success! The Wod today is from Crossfit Linchpin. This is Pat Sherwood's gym. This is one of his tests. I've heard it's awesome at looking easy but being hard. With only two rounds, I'm looking for everyone to move as fast as proper movement and range of motion can allow. We hit the rowers hard last week and it will pay off today. This is definitely a sprint Wod so minimize your break time and go hard. If you're on bands for the pull-ups, make sure you're working hard to get off them! Two heats might need to be run. If so, have to fast, more experienced athletes go first.

Coach Jon