Crossfit Kivnon 09/08/2020

Warm-up 8 MIN AMRAP 15 DU/30 SU 12 AIR SQUATS 9 SUPERMANS 6 PUSH UPS 3 INCH WORMS THEN 3 SETS OF 5 REPS (BACK SQUAT) TO BUILD TO YOUR WEIGHT OF THE DAY FOR THE WIDOWMAKER


SWOD: Back Squat  WIDOWMAKER WEEK 7 1 SET OF 20 REPS (BACK SQUAT) *INCREASE BY 5 TO 10 POUND IN TOTAL!


SWOD: Bench Press  5 REPS @ 75% 3 REPS @ 80% 2 REPS @ 85% REST 2 MINS 5 REPS @ 80% 3 REPS @ 85% 2 REPS @ 90% REST 2 MINS 5 REPS @ 85% 3 REPS @ 90% 2 REPS @ 95% TODAY WE WILL BE DOING BENCH PRESS WAVES! IF YOU DON`T KNOW YOUR MAX BENCH PRESS NO WORRIES TALK TO YOUR COACH TO WORK ON A PROGRESSION THAT IS INSIDE YOUR PHYSICAL LIMITS!


XTRA CREDIT 5 X 20 AB MAT SIT UPS 5 X 20 HOLLOWROCKS *XTRA CREDIT IS SOME EXTRA EXERCISES THAT WILL BE INCLUDED AT THE END OF EACH WORKOUT IF THERE EXTRA TIME AND YOU WOULD LIKE TO WORK ON SOME SPECIAL MOVEMENTS! ** THESE CAN ALSO BE DONE AT HOME

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Crossfit Kivnon 10/16/2020

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

Crossfit Kivnon 10/15/2020

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

Crossfit Kivnon 10/14/2020

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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