CrossFit Koinonia – CrossFit

Context: Competition

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
10 Minutes to Finish

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. Then 10-20m shuttle while partner hangs on bar/rings – 3 rounds.

Snatch (5 sets of 3 (power of squat) at 75%-85%)

Super Set: 5 x 5 strict ring dip

10 of 14

Metcon (Time)

For Time. 4 Rounds

8 Dumbbell Hang Power Clean (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)

12 Box Jumps (Health: 12in, Athletic*: 20in, Performance: 24in)

Then 800m Run (After the 4th round)

Scaling Guide: 5 – 10 min
Coaching Tips: Make sure your ankles are warmed up and mobilized for this one. Grit through the 4 rounds as fast as possible then pace the first half of the run. Speed up once you know how you feel during the run. Don’t forget to sprint the last part of the run!