Kettlebell

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?
  

Bored? Here are a few articles for you.

4 Rounds for Time

• 25 x Sit-ups
• 2 x heavy Ball to Shoulder || or Power Clean. (150/80lb ball)
• 1 Down and Back KB Farmer Carry (Heavy)

Cash-out: 100 Cal AB

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

For 22 minutes (teams)

• 2000m ski erg
• AMRAP
  • 1 overhead ball carry (80/50)
  • 3 KB Deadlifts
  • 1 bear hug carry
  • 5 toes-to-bar or 7 leg lifts

Split Ski as needed

For 25 min

• 3 mile (4800m) C2 Bike / Spin Bike
• Max Rounds of:
  • 10 KB Bent Over Rows (35/25)
  • 20 Sit-ups
  • 30 Air Squats

Objectives of Today’s Training

• Pulling Strength
• Cardio Endurance

Workout-1

10 Rounds

• 1 Weighted Pull-up
• 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

• 1 Deadlift 365/255
• 3 KB Sumo-deadlift High Pull 70/50
• 5 Goblet Squats
• 10 Cal Assault Bike or Ski

Objectives of Today’s Training

• Improve Handstands
• Increase Pulling Strength
• Improve aerobic capacity

Workout -1

11 min EMOM

• 1 Wall Walk +
• 2 Sumo Deadlifts (increase weight each round)

Workout-2

4 Rounds For Time

• 25 Cal AB
• 21 KB Swings (53/35)
• 12 Pull-ups

My goal is to push harder than normal on the bike. I can ride comfortably around 60-63rpm, so I want to push it up to 65-70rpm.

Warm-up

3 Rounds

5 Kettlebell Swings   (75lb Kb)
5 Kettlebell Squats
5 Kettlebell Thrusters

Strength
Tempo Front Squats
8 x 2 (3 sec down, 2 sec pause, fast up)
15 count hollow-body between rounds

Workout  (Partner)

Rotate as needed

1500m row partner holds a plank
100 wall balls partner holds a flex-arm pull-up
100 floor-presses (115lb) partner farmer carry down and back (53lb kb)