CrossFit Koinonia – CrossFit

Context: Practice

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

5 Kettle Bell Halos – each way

Back Squat (5-5-5-3-3-3 back or box squat)

Increase weight each set

Super Set: 5-5-5-3-3-3 strict weighted pull up (or progression)

Warm-up (No Measure)

200m jog w/medball, then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, shoulder press, front squat, back squat

Metcon (Time)

For time. 3 rounds.

10 deadlifts (Health: 35lb / Athletic: 85lb* / Performance: 135lb)

10 back squats (same)

5 reps 20′ out 20′ back lateral shuffle (no line touch)

Scaling Guide: 5 – 9 minutes, about 2:15 per round. Scale Up: 105/155lb bar
Coaching Tips: Keep the bar close to the shins on the deadlifts and an upright ‘high bar’ for the back squats to save the low back. If you know you can do more than one round unbroken, consider scaling up. The pace on the lateral shuffle should be fast to keep intensity up. Remember that there is no line touch with the hand, but one foot should cross the line for each rep to count.