CrossFit Koinonia – CrossFit
Shoulder Mobility Warm Up #2 (No Measure)
Spend 3-5 minutes using a lacrosse ball or foam roller on entire shoulder/scapular area
15 Orange Band Hang muscle snatch
15 Orange Band Overhead Squats
3 – 15 seconds Thoracic wall extensions
10 Single arm Wall Scap Pushups
10 Kettle Bell Halos – each way
Warm-up (No Measure)
3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead squat.
Back Squat (5 sets of 3 reps heavy as possible)
spend 5-7 minutes warming up to a heavy as possible 3 reps max. 5 rounds – every 90 seconds you will perform 3 reps.
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible (AMRAP) in 10 minutes. With a partner.
16 jerks (Health: 45lb, Athletic: 85lb*, Performance: 135lbs)
40′ walking lunge (together)
32 American Kb swings (Health: 26lb, Athletic: 35lb*, Performance: 53lbs)
Scaling Guide: : 3 – 5 rounds, about 2.5 minutes per round. Scale Up: 105/155lb bar and 53/70lb kb.
Coaching Tips: Plan on breaking the jerks up into small, fast, sets. Keep in mind that both partners must complete the lunges together. Keep the back flat on the kb swings, and stay near your partner for fast transitions.