If you are trying to get some rope climb reps in for the challenge this month then this workout will help! This workout comes courtesy of CrossFit Linchpin and is one of their “tests”. Its a chipper style workout with clean and jerks, running and rope climbs. Before that we have the shoulder press as our strength piece.
We get to do interval style training today with five rounds and each round is five minutes long with no rest in between. The movements include strict pull ups, rowing and deadlifts. The score for this one will be weight which increases each round.
This workout will be a hero WOD in honor of firefighter Michael "Manny" Del Valle Jr. who was killed on September 11th 2001. The workout is a five round triplet with squat cleans, box jumps and double unders. We also performed this workout last year and has a time domain of about 15 minutes. Before the workout plan for back squats at 78% plus 10 pounds.
Today we start off with the bench press by performing three sets of five reps at an increased weight. The workout itself is a 15 minute AMRAP and has a heavy emphasis on grip. Each round starts with a a calorie row before moving on to a farmers carry and power cleans with a dumbbell in each hand. Weights will be 50 pounds for the guys and 35 for the ladies.
Ending the week will be an all body weight chipper with a time domain in the 25-30 minute range. Plan for four movements such as the burpee, air squat, sit up and push up. This will be a very high volume workout so stay away from the GHD and stick with the ab-mat.