Get fit, have fun & be done in less than an hour. Warm-ups, 5 different workout options, accessory work & much more. Designed for real people with busy lives.
About The Program
We are a global community of amazing, positive and supportive people dedicated to making themselves better everyday through functional movements, variance and relative intensity.
Linchpin does not have a strength bias, we do not have a gymnastics bias, nor do we have a conditioning bias. We have a long term health and fitness bias.
We train in a manner designed to keep you happy, healthy and your quality of life as high as possible whether you are 25 or 65 years old. A key element of how we do this is by NOT overtraining you. We pour our heart and soul into one workout a day...and the rewards are tremendous.
Our Guiding Principles
At Linchpin we embrace Intensity over Volume.
We embrace variance. We want you to be well rounded.
We remove ego and that helps us make smart decisions.
We understand “Scaling” is not a bad word, as a matter of fact, intelligently scaling or modifying a workout is not only a critical factor for safety, but it is also a necessary and essential part of your long term fitness journey. Long story short….we encourage scaling. Scaling is cool!
We give heavy days the respect they deserve. On those days we just go heavy. There is no other workout crammed in. That way we don’t rush it...we focus on doing it right and we reap the benefits.
Something For Everyone - 5 Different Options
Every day we provide a detailed warm-up, 5 different workout options, goal times, demo/educational videos, optional accessory work, & much more.
The 5 daily workout options are…
- “Rx’d Workout” = this is the workout of the day.
- “Wild Card Option” = this option falls between Rx’d & Scaled.
- “Scaled Option” = reduced loading, fewer reps and/or simpler movements.
- “Limited Equipment Option” = dumbbell version of the workout.
- “No-Equipment Option” = all you need is your body & the ground.
Fun, Community & Support
Our focus is long-term health & fitness, having FUN, & engaging people in the most positive & supportive global community possible. The time you spend working out in your garage gym or anywhere else should be one of the best hours of your day. It should not be stressful, you should look forward to it. We believe “scaling/modifying” workouts to meet your needs is cool. We remove ego & help people make smart decisions, so their knees, backs & shoulders feel good. We want you training for the rest of your life, not just for a year or two. The people in our community make it so special. If you want to get fit, have fun & be supported by incredible people from all around the world focused on long term health & happiness, then welcome to CrossFit Linchpin.
Example Session
Daily Video
Warm-up
3 sets, not for time, of:
15/12 cals Air bike (or same calories on the rower or 200m run)
5-7 Hip & Back extensions
1 turkish get-up, left arm, you choose the load
1 turkish get-up, right arm, you choose the load
4 deadlifts, starting from mid-shin (empty/light barbell)
4 hang power cleans, starting from just above the knees (empty/light barbell)
4 front squats (empty/light barbell)
4 shoulder presses (empty/light barbell)
4 clean & jerks, starting from mid-shin (empty/light barbell)
Workout of the Day - RX'd"
CHECKPOINT ECHO
"Linchpin Test 14"
Clean & Jerk 1RM
Rest as needed, then...
For time:
15 Clean & Jerk, 135/95
30/20 Calories, Air Bike
15 Clean & Jerk, 135/95
Super Fitness Robot time / rounds:
1RM- hitting a heavy single at 95% 1RM or more
“Test 14”- 4:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
1RM- hitting a heavy single at 85% 1RM or more
“Test 14”- 7:00
Wild Card Option
Clean & Jerk 1RM
Rest as needed, then...
For time:
15 Clean & Jerk, 115/75
30/20 Calories, Air Bike
15 Clean & Jerk, 115/75
Scaled Option
Clean & Jerk 1RM
Rest as needed, then...
For time:
15 Clean & Jerk, 95/65
20/15 Calories, Air Bike
15 Clean & Jerk, 95/65
Limited Equipment Option
For time:
20 Dumbbell Clean & Jerks, 50/35 lbs
Run, 400 m
20 Dumbbell Clean & Jerks, 50/35 lbs
Super Fitness Robot time / rounds:
4:45 or less
More Likely time / rounds:
8:00
No Equipment Workout
For time:
20 Burpee Broad Jumps
Run, 400 m
20 Burpee Broad Jumps
Accessory Work - (Optional)
1) 10 minutes of practicing the Burgener Warm Up with empty bar (45/35) (see video below)
The “Burgener” Warm up consists of the following:
*Starting with your feet hip width apart
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of dip, drive, shrug & then elbows pull high
3-5 reps of dip, drive, shrug & pull the bar overhead
*With bar overhead move feet to shoulder width
3-5 reps of overhead squat
*Move feet to hip width stance; bar at the high hang
3-5 reps of dip, drive & pull into the bottom of an overhead squat, then stand
3-5 reps of full snatch
OR…
Handstand Holds and/or Walking
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking
2) Single Leg Dumbbell Deadlifts
4 sets of 8-12 reps per leg
OR…
Tempo Dumbbells Deadlifts
3-4 sets of 8-12 repetitions, Tempo 10.1.10.1, you choose the load
Eccentric: 10 seconds
Pause in the bottom: 1 second
Concentric: 10 seconds
Pause at the top: 1 second
Cool Down & Stretching
Cool down for 5-15 minutes by casually walking, jogging, biking or rowing, then stretch.
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Shoulder Stretch
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
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Frequently Asked Questions
What level of athlete is the Linchpin private track designed for?
We have members in their 20’s, 30’s, 40’s, 50’s & beyond. We have members who are complete beginners & have never worked out before. We have other members who are advanced athletes winning local competitions. Wherever you are in your fitness journey, CF Linchpin has a place for you
What equipment do I need?
Most daily workouts can be done with a barbell and a pull-up bar. When workouts do require unique and/or expensive pieces of gear such as a rower, bike, GHD, etc...we always provide substitutions for people who do not have access to such equipment. No matter what, we’ve got you covered. Our “Limited Equipment Option” is a daily workout requiring only a pair of dumbbells, a pull-up bar, a jump rope and a set of gymnastics rings or TRX bands hung from the pull-up bar. Don’t be fooled, limited equipment does not mean limited fitness. We also provide a “No-Equipment Option” each day. This is a workout requiring zero gear. All you need is your body & the ground.
How long does the workout take each day?
Workouts are usually between 10 and 20 minutes in length. Some are shorter and some are longer. The daily warm-ups are usually 10-15 minutes in length. Every day we also post optional accessory work, as well as a cool down and some stretches. Our goal is to have you in and out of the gym in less than an hour...that includes the warm-up, the workout, and the cool down/stretching.
What if I can’t do all of the movements?
We always provide a “Scaled Workout” & movement suggestions. For example, if you cannot do pull-ups then we would suggest ring rows, banded pull-ups, bent over rows, etc. There is usually a way to modify a workout/movement to meet your needs.
