CrossFit Koinonia – CrossFit

Context: Practice

Hip Mobility Warm Up (No Measure)

200 Meter Run

10 air squats

10 Spider man walks w/rotation

10 Side to Side Kicks

10 inch worms

10 Groiner to Glute Stretch

1 Minute Pigeon Stretch per leg

Warm-up (No Measure)

3 rounds of bear crawl 50 fee, 10 ring rows. then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press

Skill Practice Warm-Up

Spend 8 minutes working on kipping drills focusing on kipping pull ups and bar muscle ups.

Power Clean (3×4 and 3×3 power clean – 6 total sets )

3×6 and 3×5 half kneeing single arm dumbbell press (6 total sets across, 3 sets of 6 reps, and 3 sets of 5 reps at the same difficulty as the primary lift)

Metcon (Time)

For time – 4 rounds

8 Jerks (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

8 Toes-to-bar

8 Bootlegger burpees (10′ run)

Scaling Guide: 8 – 12 min, about 2:40 per round. Scale Up: 4 bar muscle-ups instead of toes-to-bar
Push jerks will be fastest for this one, but don’t be afraid to go to split jerks if you need to get lower and your legs are tired. Just make sure you bring your feet together before lowering the bar back to the shoulder. Use a load you can do the first round unbroken. Try to do the toes to bar in big fast sets, and use the bootlegger burpees to ‘pace’ the workout. Speed up if you are feeling good, slow the run down if you start to get worried about the next set of jerks. Make sure you go hard on the last round though!