CrossFit Koinonia – CrossFit

Context: Competition

Warm up #1 (No Measure)

10 squat to rotation

10 Green/Gray Band Good mornings

10 PVC Pass throughs

10 RDL with PVC

10 Clean with PVC


Skill Practice Warm-Up

Spend 8 minutes working on rope climb and progressions

Front Box Squats (7 x 1 Front BOX squat – @ 75-85% of Front SquatMax)

Super Set: 7 x 3 weighted strict pull up -or progression (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).

10 of 15

Metcon (Time)

For time. 2 rounds

15 squat snatches (Health: 55lb squat cleans or power clean to front squat / Athletic: 75lb* / Performance: 115lb)

15 chest-to-bar pull-ups (Health: Band chest to bar pull up)

800m run or 4 rounds of 200 Meter Row and 10 burpees
Scaling Guide: 15-20 min. Scale Up: 135/85lb snatches

Coaching Tips: Keep a steady pace of small sets and clean form on the snatches. Power snatch to overhead squat acceptable. The goal is to have one larger set at the end as you finish them out. Focus on keeping the chest up on the pull. Get through the chest to bars fast and remember to use a big kip (lots of hip action). Pace the first 400m at a medium pace and then speed up on the second half. Sprint out the last 100m at least!