Todays WOD

16 February 2019
Warm-up
400m run
"Chan Warm-up"
8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups)
10/10 Windmills
10/10 Arm circles, (forward/backward)
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward)
10/10 Wrist circles

Then
Deadlift Progression (3 Step)
*With an empty barbell:
5 From top, to the knees and stand
5 From top, to knees, to shins, to knees, and stand
5 Deadlift
*Perform a second round of the progression with light bumper plates.

Build-Up (~8:00)
3 Rounds
3 Deadlifts
*Increasing load
3 Hand-release push-ups
*Run 50-100 meters after the first and second round

Cool Down
2 Sets
50ft Wheelbarrow walk

then

1:00/1:00 Band pec and shoulder stretch
1:00/1:00 Banded supine hamstring stretch

Metcon (AMRAP - Rounds and Reps)
3 Rounds for time:
20 Synchronized deadlifts (100/70)
30 Synchronized hand-release push-ups
400m Run
*Athletes run together

*Synchro on the deadlift is at the top of the movement only. Synchro on the push-up is the chest on the ground at the same time and arms locked out at the top at the same time.

The load on the deadlift should be moderate and allow for the first round to be completed unbroken or with a quick break. The volume of the push-ups will add up. Ensure that the range of motion is preserved throughout the workout.

Movement Options:

Synchronized deadlifts
*Decrease loading until athletes are comfortable doing the first set of 20 unbroken

Synchronized hand-release push-ups
*Partners can use different options to be equally challenged. See video attached.
*Knees
*Box

400m Run
*Decrease distance if 400 will take more than 2:00.

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Here at CrossFit KOVA our ultimate goal is to offer an outstanding and professional service for our members to come and fulfill their own personal health and fitness goals. In conjunction with the service we aim to provide a positive space that you don’t want to leave. We are fundamentally a CrossFit facility promoting constantly varied, functional movement, performed at high intensity, however we have a very open mind. We encourage and value all aspects of fitness, in an attempt to accommodate each and every individual to the best of our ability. Modifications, scaling, and additional work will be provided.

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