01 February 2019

CrossFit Kova – CrossFit


3:00 Row

*Use other “cardio” as equipment demands

3/3 Three way hip stretch

*0:05 pause in each position

3 Rounds

Bar shapes drill

Hang neutral

Hang hollow

Hang neutral

Hang arch

*Pause for 0:02 in each position

5 – 5 – 5

Kip swings

3 – 3 – 3

Swing and pull buidling drill

*low pull, medium pull, high pull

*Height is relative to the athlete


2 Rounds:

5 Deadlift + shrug + elbows high

5 Muscle snatch

5 Power snatch

Build-Up (~12:00)

Review options for the bar muscle up.

4 Rounds

3 Power snatch

*Touch and go

*Increase weight each round and work to loads well above the rx’d load for the workout. The reps should still be fast and technically sound. After the 4th set reduced the load to your workout weight.

After each round of power snatches

Round 1: 3 Kipping pull-ups

Round 2: 3 Hips to bar pull-ups,

Round 3: 3 bar muscle ups or variation to be used in the workout. Either Chest to bar or jumping chest to bar pull-ups for today.

Round 4: Any changes you need to make before the workout.

Metcon (AMRAP – Rounds and Reps)


AMRAP 7:00

10 Power Snatch (35kg/25kg)

3 Bar Muscle Ups

This is a repeat open workout the tests stamina at light loads, complex gymnastics capacity, and grip endurance.
Option 1

AMRAP 7:00

10 Power snatch (30kg/20kg)

5 Chest to bar pull-ups

Options 2

AMRAP 7:00

10 Power snatch (20kg/15kg)

5 Jumping chest to bar pull-ups

*For the jumping chest to bar pull-ups the bar must be at least 6″ above the top of the head.

*These were the options provided in the open. (20kg/15kg) is intended to be light, if the athlete can handle (35kg/25kg) then do so. Athletes can also modify to a banded or jumping bar muscle up variation if the other options provided are too easy. However, make sure this is practiced and safe before execution.


Every 2:00 for 6:00 (3 sets):

0:10 Tuck sit on bar

0:05/0:05 Single leg extensions on bar

5 Bottom half strict toes to bar

0:05 L-sit on bar


50 Banded good mornings

50 Seated Banded rows

Cool Down

1:00 Kneeling forearm stretch

1:00/1:00 Couch stretch

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