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Crossfit Kivnon 07/17/2020

SLIPS (00:00 - 25:00) 200 M RUN / 250 M ROW THEN 20 mins of SLIPS 1 MIN - FRONT SCALE - R LEG 1 MIN - FRONT SCALE - L LEG 1 MIN - BACK SCALE - R LEG 1 MIN - BACK SCALE - L LEG 4 MINS OF ACCUMULATED L-SITS (FLOOR, BOX, BAR) 4 MINS OF ACCUMULATED INVERSIONS (HS HOLD, WALL WALKS, PIKED HS HOLD, ETC...) 4 MINS OF ACCUMULATED PLANK HOLD (PRONE PLANK, SIDE PLANKS, BACK PLANKS) 4 MINS OF STRETCHING (WOD PREP)


WOD: PULLED PORK (Time) (30:00 - 50:00) FOR TIME: 5 RDS: 30 DU / 60 SU 8 DEADLIFTS (185/135) 10 PULL UPS GPP - 60 SU / 95/65 DEADLIFTS / 10 JUMPING PULL UPS FITNESS - 135/95 DEADLIFT / ASSISTED PULL UPS or RING ROWS RX: AS PRESCRIBED RX+ : 50 DU/ DEADLIFT 225/155 / 10 CHEST TO BAR

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Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat  10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT

SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR

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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