Crossfit Kivnon 07/14/2020

Warm-up 400M RUN 20 GOOD MORNINGS 10 WALKING INCH WORMS 10 WALKING SAMSON STRETCHES 20 RUSSIAN TWISTS (BENT KNEES - SIDE TO SIDE) 20 PASS THROUGHS


SWOD: YING AND YANG (AMRAP - Rounds and Reps) (15:00 - 25:00) E20M - EVERY 2 MINS (5 TOTAL ROUNDS) @50% OF FRONT SQUAT 5 BACK SQUATS 5 FRONT SQUATS *TAKE THE BAR OF THE RACK ON YOUR BACK, RE-RACK AND THEN GO STRAIGHT INTO YOUR FRONT SQUAT **IF YOU DO NOT KNOW YOUR FRONT SQUAT 1 REP MAX, PLEASE BUILD UP AS THE ROUNDS GO


WOD: ATLAS SHRUGGED (Time) (35:00 - 55:00) 50 DU/200 SU 40 POWER SNATCHES 30 WALL BALLS 20 SHOULDER TO OVERHEAD 30 LUNGES 40 OVERHEAD SQUAT 50 DU/200 SU GPP - 45/35 (WB 10/8) FITNESS - 65/55 (14/12) RX - 75/65 (20/14) *FIND A COMFORTABLE PACE AND KEEP MOVING. ** SMALL SETS OF 5-8, QUICK REST AND BACK AT IT Atlas was a Titan god of endurance. He was also identified as a god of astronomy because he was the first who instructed mankind in astronomical science which was basically used for navigation and measuring the seasons. It is said, in Library of History by Diodorus Siculus, that he surpassed all others by mastering astrology and was the first to discover spherical nature and therefore being touted as the heaven-bearer. According to Hesiod and Hyginus, Atlas was one of the four sons of Iapetus and oceanid called Clymene but in another source, according to Apollodorus, Iapetus and Asia were his parents. During the war of the gods, unlike his brothers Prometheus and Epimetheus, Atlas sided with the titans along with his other brother Menoetius. After the war he was punished by Zeus who decided not to send him to Tartarus together with his relatives but instead he was sent him to the western edge of the known world, to hold axis between heavens and earth apart and therefore prevent the recurrence of primeval union of Gaea and Uranus and probably a birth of new powerful descendants. ***Atlas Shrugged is a 1957 novel by Ayn Rand. Rand's fourth and final novel, it was also her longest, and the one she considered to be her magnum opus in the realm of fiction writing. Atlas Shrugged includes elements of science fiction, mystery, and romance, and it contains Rand's most extensive statement of Objectivism in any of her works of fiction.

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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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