WORKOUT OF THE DAY
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Free 9 AM Class - 

4 rounds for time - 

400m run

1 minute max burpees

1 minute max sit-ups

1 minute plank

1 minute rest

1000 - 1200 open floor for members with coaching available.  

Get ready for some heavy breathing, it's Brian Bazan's farewell WOD! 

"FLIGHT SIMULATOR"

  • For Time  (40 minute cap)

  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5.

Each set must be unbroken. 

Rope must stop moving before starting the next set.

Rest as needed between sets.

If a set is broken, athlete must start again from the beginning of that set.

If you do not have double-unders yet, do singles as written reps then spend the rest of the time under the cap working on your double-unders.  

If you're a double under ninja, and finish well under the cap, spend the time rolling out and stretching or go for a run.  

Not for time, set a pace where you're working, but not pushing too hard.  

Last two days been hard on legs, so the jogs are to shake them out a bit and unwind between TGU attempts.

Work on your form.  

200m run

6 TGUs 

400m run

8 TGUs

800m run

8 TGUs

400m run

6 TGUs

200m run

Go as heavy as you can with the TGUs and keep good form.  

If you can, try a bar, or a bar with weight, add weight as you work. 

Score is highest weight for a single TGU. 

Skill Work 

Partners or Teams (spot each other)

Spend 15 minutes working on your next handstand progression. 

Handstand to wall, nose to wall, handstand off the wall, or handstand walk.  

Then - 

15 minute AMRAP

5 front squats off the floor

10 deadlifts

5 strict ring dips (sub in front of box or bench, feet out in front of you)

135 / 103   (115 / 73 Masters)

Overhead Squat  3 3 3 3 3 3

6 sets of 3 reps, work up in weight for each set. 

Then - 

For time - 

21 - 15 - 9 

Box jump up and overs 24 / 20 

Hang power snatch 75 / 53

24 minute EMOM

Minute 1 - 1 squat clean (from the floor) then 3 split jerks at 50% body weight

Minute 2 - 6 pistols

Minute 3 - 8 toes to bar

9 AM Free Class

200m run

20 push-ups 

400m run

20 alternating DB or KB snatches (pick a challenging weight)

800m run

20 alternating DB or KB snatches

400m run

20 push-ups 

200m run

1000 - 1200 open floor with coaching available.  

WORKOUT 18.5

Complete as many reps as possible in 7 minutes of:

3 thrusters  100 / 65

3 chest-to-bar pull-ups
6 thrusters

6 chest-to-bar pull-ups

9 thrusters
9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters
15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21.

If you complete 21, go on to 24, etc. 

This is a bit of active recovery, no need to push, work together and try to keep the reps moving along at a decent pace - 

22 Minute AMRAP

Partners or teams - one working at a time - 

25 WallBalls 20 / 14

50 DUs 

25 Pull-ups

50 DUs

25 Clean and Jerk 95 / 63

50 DUs

4 Rounds for Time - 

 5   Power Snatch   155 / 103  (Masters 135 / 93) 

15   Box Jumps       24 / 20

400m Run

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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