Monster Mash

Linchpin Test 1
For time:
400m run
Fran, 75/55
400m run
Fran, 75/55
400m run

3 Rounds for time of:
10 Deadlifts, 245/165
10 Bar-facing Burpees

21-15-9 reps for time of:
Ring Dips
Knees-to-elbows

*Rest 5 minutes between workouts

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3 Rounds for time of:
15 Toes-to-bar
12 Box Jumps, 24"/20"
9 Overhead Squats, 155/105

9-15-21 reps for time of:
Power Clean, 135/95
Handstand Push-up

For time:
50 GHD Sit-ups
40 Pull-ups, strict
30 Back Squats, 225/155

*Rest 5 minutes between workouts
Repeat from 01.09.2017

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For time:
15 Clean & Jerks, 135/95
30/20 Calories, Bike
15 Clean & Jerks, 135/95

CrossFit Linchpin Test 6
4 Rounds:
21 Wallballs, 20/14
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Handstand Push-ups

For time:
10 Deadlifts, 275/185
1000m Row
10 Deadlifts, 275/185

*Rest 5 minutes between workouts.
Repeat from 12.10.2018

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Linchpin: Test 2
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans, 135/95
20 Box Jumps, 24"/20"

3 Rounds for time of:
21 Wall Ball Shots, 20/14
15 Toes-to-bar
9 Power Snatch, 115/80

For time:
60/40 Pull-ups, strict
*every time you break run 400m

*Rest 5 minutes between workouts.
Repeat from 06.06.2016

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"Amanda"
9-7-5 reps for time of:
Ring Muscle-up
Squat Snatch, 135/95

15-12-9 reps for time of:
Clean & Jerk, 135/95
Chest-to-bar Pull-up

"Elizabeth"
21-15-9 reps for time of:
Squat Clean, 135/95
Ring Dips

*Rest 5 minutes between workouts.
Repeat from 08.12.2019

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!