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)

200m with medball. then sets of 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder press, front squat

Power Clean (5 sets of 3 reps Power Clean @ 70-80%)

Super Set: 5 x 5 half kneeing single arm dumbbell press

1 of 12

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
Power cleans (Health: 45lb / Athletic: 95lb* / Performance: 135lb)

Ring Dip (Health: 21-15-9 push-up, Athletic: 12-9-6*, Performance: 21-15-9)

Scaling Guide: 5 – 10 min

Coaching Tips: Use larger sets for the first round of power cleans, but keep the ring dips in small sets so you can keep moving on later rounds. On the second and third round of power cleans, move fast but keep the sets smaller so you get a bit more rest between sets of ring dips. Practice kipping ring dips before the workout starts and then use them for the whole workout. Rest or break up the sets if you find yourself with internally rotated shoulders. Remember that your arm has to touch the top of the ring for the depth to count (this will be below 90 degree elbow flexion for some).