#Workoutoftheweek 8.13.2019 - CrossFit LinchPin

Life is series of thousands of tiny miracles. Notice them.
— Fight For Life

Welcome back to our #WorkoutoftheWeek posts! This week, I have one from CrossFit Linchpin on Instagram. It looks pretty tough, so let’s get to the programming. Follow them on IG @crossfitlinchpin here.

WOD credit: CrossFit Linchpin

WOD credit: CrossFit Linchpin

#WorkoutoftheWeek 8.13.2019

For Time:

  • 9 Thrusters, 115/75 lbs.

  • 9 Chest-to-bar pull-ups

  • 400 meter run

  • 12 Thrusters, 115/75 lbs.

  • 12 Chest-to-bar Pull-ups

  • 400 meter run

  • 15 Thrusters, 115/75 lbs.

  • 15 Chest-to-bar Pull-ups

  • 400 meter run

  • 18 Thrusters, 115/75 lbs.

  • 18 Chest-to-bar Pull-ups

  • 400 meter run

  • 21 Thrusters, 115/75 lbs.

  • 21 Chest-to-bar Pull-ups

  • 400 meter run

Tough workout coming in hot here. You pretty much have reverse Fran with some running involved. It’s AWLAYS tough to climb the ladder with heavier than normal thrusters, which will make this a mental workout, too. Don’t over estimate this workout and try to move methodically through each of the rounds of thrusters and pull-ups. Split them in-between reps of 3, 6, 7 or 9 if you can and try to use the run as a recovery.

Scaling: Feel free to scale this workout with lower weights. 95 lbs. if you must, or scale the pull-ups and use a band, or do regular kipping pull-ups. No need to put a time cap on this, but you can do it! Find a way and keep that heart rate up. Great workout here for a Saturday class where the metcon can be 50% of the class or more.

Shoutout to @crossfitlinchpin for this workout. Shoot them a follow and submit a future #WorkoutoftheWeek by emailing us at: staff@voyedgerx.com.

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