CrossFit
- Coach Ivan
- Aug 17, 2025
- 1 min read
Mon, Aug 18
RX
5 x 3:00 rounds:
400/500-m row
Max KB swings (53/70 lb)
– Rest 1:00 between rounds.
INTERMEDIATE
5 x 3:00 rounds:
400/500-m row
Max KB swings (35/53 lb)
– Rest 1:00 between rounds.
BEGINNER
5 x 3:00 rounds:
250/300-m row
Max KB swings (18/26 lb)
– Rest 1:00 between rounds.
ABOUT THE WORKOUT
INTENDED STIMULUS
Row efforts in 2:30 or less for :30+ for swings.
10+ reps/round.
ACCESSORY WORK | 7:00
3 sets:
7 single-arm kettlebell suitcase deadlifts, right
7 single-arm kettlebell suitcase deadlifts, left
– Rest 1:00 between sets.
– Athlete’s choice of moderate-to-heavy load.
STRETCHING | 3:00
1 set:
1:00 banded good mornings
1:00 cat-cow

Comments