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May 19, 2016


EMOM for 10 Minutes
[Odd] 5-10 Kipping Swings
[Even] :30 Plank Hold

Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer.  Practice perfect kipping swings and strengthen your midline!


3 Rounds for reps with 1 minute on each station

Kettlebell Swings 32/24 kg
Box Jumps 24/20″
Wall Ball Shots 20/14 lb 10/9′
Chest To Bar Pull-Ups

Workout notes: This workout will be scored as you would score the workout Fight Gone Bad. Count your total number of reps at each station to come up with a total score for the entire workout. Even though you are spending only 1 minute on each station the entire workout is quite long so start by working with sustainable sets throughout the first round and try to hold those numbers throughout the workout. Try not “game” the workout by totally throwing away any particular movement. Even though certain movements might be lower scoring for you put forth an honest effort at each station and work to the best of your ability.

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