05 October 2018

CrossFit Kova – CrossFit

Warm-up

Flow/Bullet proofing warm up for quality

8 min AMRAP

10 Alternating dead bugs

10 Prone thoracic extension-rotation

10 Cat camels

10 Leg abducting rocking each leg

10 Alternating mountain climbers

10 sumo inchworms

10 Alternating squats + thoracic rotation

:30 samson stretch each leg

Backsquat (15-12-9)

15 reps (heavy as possible)

3 Minute recovery

12 (heavy as possible)

3 Minute recovery

9 (heavy as possible)
• Aim for successfully completed sets. These are not for time so move smoothly but avoid the urge to rush a strength set.

• This is the start of a squat strength cycle. Take note of your numbers for next time.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20

1 lap sled sprint (unloaded)

2 Rope climb

20 Russian KB swings 24kg/16kg

:45 Plank
• This workout is a flowing AMRAP with peaks and falls. Monitor your fatigue level for the skilled elements and relax and maintain good quality movement throughout.

• The plank is designed to teach you how to stay calm, breath and maintain a tight body under fatigue. Break it up as needed until the total time is accumulated.

• Athletes will start on different stations and flow as needed. This is not designed to be intense so don’t worry if you have to wait a moment before the next movement.

Stimulus alternatives:

2 half height rope climbs, 1 rope climb, 7 supine strict pull ups

KB weight




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