Crossfit Kivnon 07/10/2020

SLIPS (00:00 - 10:00) 10 MINUTES OF SLIPS: SCALES L- SITS INVERSIONS PLANK STRETCH :30 SEC FRONT SCALE LEFT LEG :30 SEC FRONT SCALE RIGHT LEG :30 SEC BACK SCALE LEFT LEG :30 SEC BACK SCALE RIGHT LEG 2 MINS OF ACCUMULATED L-SITS (FLOOR, BOX, PARALETTES, BAR) 2 MINS OF ACCUMULATED INVERSIONS (PIKED HS HOLD, HS HOLD OFF A BOX, HS HOLD ON THE WALL, FREE STANDING HS HOLD) 2 MINS OF PLANKS (FOREARM, PRONE PLANK, RIGHT/LEFT SIDE FOREARM PLANK) 2 MINS OF STRETCHING ( COACHES CHOICE)


GWOD: SEATED BOX JUMPS  (13:00 - 23:00) E2OM (EVERY 2 MINUTES) 5 SETS X 5 REPS FOR QUALITY AND EFFORT HERE WE ARE LOOKING FOR A SOLID VERTICAL JUMP FROM A SEATED POSITION (BENCH) TO A SOFT LANDING ON A BOX! * EACH ROUND BUILD IN HEIGHT (BEGIN WITH A 20' BOX AND BUILD UP TO MAX HEIGHT FOR THE DAY!


GWOD: Rope Climb  (25:00 - 35:00) ROPE CLIMB PROGRESSION AND TECHNIQUE A) SEATED TO STAND B) STANDING TO TWO PULLS C) JUMPING TO TWO PULLS * IF YOU ALREADY HAVE ROPE CLIMBS WORK ON LEGLESS ROPE CLIMBS AND DESCENTS **FOR THOSE WITH ROPE CLIMBS 10 MIN EMOM 1 ROPE CLIMB EVERY MINUTE ON THE MINUTE


EWOD: OXFORD BLUES (Time) (40:00 - 60:00)

Max Effort 500m Row 4 X 500M ROW RECORD BEST SCORE TO WODIFY WORK IN PAIRS ON EACH ROWER. REST RATIO IS 1:2 (THIS MEANS THAT IF I TAKE 2MINS TO FINISH THE 500 I WILL REST FOR 4MINS) THIS WILL GIVE MY PARTNER ENOUGH TIME TO FINISH THEIR SPRINT.

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Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE

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