WORKOUT OF THE DAY
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CrossFit Kivnon 191031
SWOD: Deadlift (5/5/5/5/5 all sets at or above 75% of 1 rep max)
Accumulate 100 ghd extensions add weight if you want
Accumulate 50 strict pull-ups if you need a band use one

WOD : Metcon (Time)
Optional WOD IF YOU DONT FEEL LIKE DOING THE SWOD
1 mile run
20 thrusters 95/65
1 mile run
15 thrusters 95/65
1 mile run
10 thrusters 95/65 


Havana (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here 


WOD: Metcon (Time)
3 rounds for time- 18 min cap
10 burpee pull-ups
10 G2Oh 95/65

Rx+ 135/95
SWOD : Bench Press (SWOD AFTER THE WOD)
Max reps at body weight for men and 70% for women
10 min to find 1 set of max reps at the above 


SWOD: Hang Squat Clean (5 sets of 3 reps 25 min cap)
All 5 sets at or above 70% or more of your 1 rm SQUAT CLEAN
WOD: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
10 situps
1 fence run
10 wall ball shots 20/14#
If you didn’t do 20.3 you can today 

There will be an optional wod if you don’t want to do the open wod... show up and find out:)

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes 

SWOD: Bench Press (10/9/8/7/6/5/4/3)
You will have all class to do the bench and deadlift... if you finish early you can do the optional wod


SWOD: Deadlift (10/9/8/7/6/5/4/3)
If you are sore from the week or don’t want to deadlift shoot for the same reps with front squat


WOD: Metcon (AMRAP - Rounds and Reps)
This wod is optional- the SWOD should take the whole class if not do the following:
10 min AMRAP
10 box jumps 24/20"
10 push press 95/65# 

WOD: SCOTT DAVIDSON for time (Time)
For Time.... 45 min cap
800 meter Run
10 Deadlifts (225/155 lb)
600 meter Run
20 Back Squats (225/155 lb)
400 meter Run
30 Front Squats (135/95 lb)
200 meter Run
40 Cleans (135/95 lb)
namesake photo
This Firefighter Hero WOD is dedicated to Scott Davidson, FDNY, Ladder 118, who was killed on September 11, 2001.

On the basketball court or the baseball diamond, Scott Davidson played to win. He was known as a fierce competitor who, without seeking personal glory, drew awards and accolades like a magnet in a box of thumbtacks.

Mr. Davidson, 33, of Tottenville, one of the firefighters among the thousands missing in the World Trade Center attack, capped a four-year career at the College of Staten Island as captain of the basketball team. 

SWOD: Weighted Pull-ups (Shoot for 5 sets of 5 increasing weight each set)
25 min cap

Record your heaviest set of pull ups


Ghd extensions (Shoot for 10x10)
100 reps during pullups


WOD: Metcon (Time)
3 rounds for time
10 pull-ups
10 burpees
10 hang power snatch 95/65 masters 75/35 

CroasFit Games open 20.2 (16-54)
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb/20-lb dumbbells

WOD Preview
CrossFit Kivnon 191018
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb/20-lb dumbbells 

SWOD: Split Jerk (1 rep max 20 min cap )


WOD: 2k Row (Time)
Max Effort 2k Row
We will run heats to accommodate the rowers 

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E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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