20.08.31 – 20.09.04

Monday 20.08.31

CrossFit Linchpin Test 11
For time:
7 Squat Snatches, 185/135 lbs
11 Ring Muscle-ups
100 Double Unders
11 Ring Muscle-ups
7 Squat Snatches, 185/135 lbs

Super Fitness Robot time:
10:00 or less.

More Likely time:
17:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 20.09.01

Cardio test – 1
800 meter Time Trial
Run 800 meters
This is an all out effort for time!

Cardio test – 2
400 meter Time Trial
Run 400 meters
This is an all out effort for time!

Burpee Extravaganza
4 rounds, 1:30 each, of:
max rep Burpees

Rest 3 mins between each round.

Super Fitness Robot reps:
120 or more burpees total.

More Likely reps:
75 or more burpees total.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 20.09.02

Monster Mash (a)
For time:
30 Deadlifts, 275/185 lbs
20 Front Squats, 185/135 lbs
10 Squat Snatches, 135/95 lbs

Rest 5 mins

Monster Mash (b)
For time:
50 Row Calories
Handstand Walk, 50 ft
40 Row Calories
Handstand Walk, 40 ft
30 Row Calories
Handstand Walk, 30 ft
20 Row Calories
Handstand Walk, 20 ft
10 Row Calories
Handstand Walk, 10 ft

Rest 5 mins

Monster Mash (c)
21-15-9 reps, for time of:
Knees-to-elbow
Strict Ring Dip

Thursday 20.09.03

Run, Haul, Throw
3 rounds for time of:
Shuttle Sprint, 200 m (4x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
Shuttle Sprint, 200 m (4x 50 m)
Dumbbell Farmers Carry, pick load, 50 m
25 Wall Balls, 20/14 lbs

You choose the dumbbell load.

Other Equipment Conversions:
Replace each 200 m of running with 600 m on the Assault Bike, 250 m on the Concept 2 Rower or Ski Erg.

Super Fitness Robot time:
16:00 or less.

More Likely time:
23:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Friday 20.09.04

Push, Pull, and Row Your Boat
For time:
21 Push Press, 95/65 lbs
21 Pull-ups
21/15 Row Calories
15 Push Press, 95/65 lbs
15 Pull-ups
15/10 Row Calories
9 Push Press, 95/65 lbs
9 Pull-ups
9/5 Row Calories

Calorie Conversions:
Assault Bike 1x
Concept 2 Ski Erg 1x

Super Fitness Robot time:
7:00 or less.

More Likely time:
11:00.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

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