Perform 4 rounds of the workout for time, starting with 2 squat cleans. Use a barbell and focus on form, driving through your heels and keeping the bar close to your body during the lift. Engage your core for stability.

Next, complete 15 push-ups, ensuring your body remains straight from head to heels. Lower your chest to the ground, then push back up explosively.

Follow with 99 double-unders, which require coordination and rhythm. Practice your timing to ensure smooth transitions between jumps.

After that, do 12 sit-ups, engaging your core to lift your upper body off the ground, and avoid using momentum.

Proceed to 23 deadlifts with a focus on hip hinge mechanics. Keep your back flat and engage your glutes as you lift.

Finally, finish with 13 box jumps. Land softly on the box, ensuring your knees track over your toes and achieve full hip extension at the top.

Scale the squat cleans by using a lighter weight that allows for smooth and controlled movement, aiming for 5–7 unbroken reps. For the push-ups, consider performing them on your knees or elevating your hands to a box or bench to make them more manageable.

For double-unders, beginners can switch to single-unders or aim for a lower rep count of 30–50. If necessary, modify sit-ups by using an ab mat or performing them on a stability ball for added support.

Adjust deadlifts by using a lighter barbell or dumbbells, focusing on form with weights in the range of 30–40% of your body weight. For box jumps, replace them with step-ups or reduce the height of the box to ensure safety and confidence.

Your score for the workout "Kiana" consists of the total number of full rounds completed plus any additional reps you completed after your last full round.

For instance, if you completed 4 full rounds and finished 2 Squat Cleans, 10 Push-Ups, 50 Double-Unders, 5 Sit-Ups, 15 Deadlifts, and 8 Box Jumps in your last round, your score would be calculated as follows: 4 rounds + 2 + 10 + 50 + 5 + 15 + 8 = 94 additional reps.

Thus, your final score would be 4 rounds + 94 = 4 + 94 = 398 reps total. Keep track of your performance to see improvement over time!

Begin with an appropriate weight for the squat cleans; prioritize form over speed. Focus on rhythmic breathing during push-ups to maintain endurance and avoid fatigue.

For double-unders, practice singles first if needed, and keep a steady rhythm to minimize missed reps. When transitioning to sit-ups, engage your core to power through each rep while avoiding excessive strain on your neck.

During deadlifts, use a grip that feels most comfortable and maintain a flat back to prevent injury. On box jumps, pace yourself; use your legs for elevation and land softly to conserve energy for the final rounds.

Remember to hydrate throughout and listen to your body to know when to push or scale back.

For the workout titled Kiana, which consists of completing 4 rounds for time, a good score would generally depend on the level of the athlete.

Intermediate: 12–15 minutes. Advanced: 10–12 minutes. Elite: under 10 minutes. A time under 8 minutes indicates exceptional performance, showcasing both speed and strength throughout the workout.

Focus on maintaining consistent pacing across all rounds, especially during the more demanding exercises like Double-Unders and Box Jumps, to optimize your overall score.

Monitoring your transitions between exercises can also help improve your time, allowing you to push yourself further in future attempts.

Kiana is intended to test overall fitness through a blend of strength, power, and endurance. The combination of squat cleans and deadlifts emphasizes full-body strength while maintaining a fast pace. The push-ups challenge shoulder endurance and core stability, ensuring athletes remain engaged throughout.

Double-unders provide a cardiovascular element, demanding coordination and rhythm, which adds to the workout's intensity. Sit-ups further engage the core, reinforcing stability for subsequent movements. Box jumps conclude the circuit, focusing on explosive power and agility.

Overall, Kiana is structured to promote a high heart rate while managing muscular fatigue, requiring athletes to balance speed and form under fatigue in a challenging, competitive format.

The world record for the workout titled Kiana, which consists of 4 rounds for time, is not officially recognized but can be found in various CrossFit communities. The fastest reported times are around 8 to 10 minutes for elite male athletes, while elite females have been known to complete it in approximately 10 to 12 minutes.

These times highlight the intensity and efficiency required to complete each of the expressed movements quickly and effectively. Achieving these scores involves not only strength and skill but also exceptional cardiovascular endurance and pacing strategies under fatigue.

To truly excel in Kiana, athletes must master transitions between movements, ensuring minimal downtime while maintaining form and speed throughout the workout.

The workout "Kiana" is honoring Kiana K. Smith, a dedicated athlete and beloved member of her community who tragically passed away. Known for her strength and vibrant spirit, Kiana inspired many around her through her passion for fitness and commitment to helping others reach their goals.

This workout serves as a tribute to her legacy, incorporating a combination of challenging movements that reflect her tenacity and determination. Participants remember her not just through the physical challenge, but also by celebrating the impact she had on everyone she met.