08 January 2019

CrossFit Kova – CrossFit

Warm-up

2 Rounds – 10:00 (including Chan warmup)

0:20 Jumping jacks

0:10 Rest

0:20 Mountain climbers – feet to outside of hands

0:10 Rest

then

“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

Prep

Hang Power Clean Progression (A) (~5:00)

5 Dip and drive

5 Dip and drive to elbows high

5 Muscle clean

5 Lands

5 Hang power clean

Metcon (Time)

For time:

5 Rounds

Run 400 meters

15 Hang power cleans (50kg/35kg)

(~17:00.)
This is intended to a be relatively light in load and fast paced workout. The load on the hang power cleans should allow for at least the first two rounds to be completed unbroken and fast. Faster times could be under 12:00 and no athlete should go beyond 17:00-20:00.

Option 1

5 Rounds

Run 400 meters

15 Hang power cleans (40kg/30kg)

Option 2

5 Rounds

Run

10 Hang power cleans *Light load that can be done consistently.

*For the runs: Rounds 1-3-5 = 400 meters, Rounds 2-4 = 200 meters

WAX – ON, WAX – OFF

3 Sets of the following complex:

3 Top half strict toes to bar

8 Bottom half strict toes to bar

16 Hanging flutter kicks

Rest as needed between sets – (15:00)

Stimulus Alternative

8 Bottom half strict toes to bar

16 Hanging flutter kicks

or

8 Bottom half strict toes to bar

30 L sit flutter kicks




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