2 OCTOBER 2018

CrossFit Kova – CrossFit

Warm-up

1 Rounds:

15 cal Bike

15 cal Row

15m sumo squat walk

10 Russian KB swings

8 KB squats

6 KB high pulls (each side)

4 KB Sumo deadlift high pulls

10 High amplitude arch hollows on the bar with a TTB every second rep

3 x Wall walk + 10 second hollow HS hold facing the wall after each rep

Thruster (5-5-5-5)

• Work up to a moderately challenging 5 rep. There should be no failed reps throughout these sets.

• Focus on body position throughout the movement. Avoid extensive arching during the press.

– Rest exactly 2 mins

Metcon (3 Rounds for time)

0-6 mins

30 Clean and Jerks for time 60kg/40kg

6-15 mins

20 Thrusters 60kg/40kg

20 Bar muscle ups

15-20 mins

30 Sumo deadlift high pulls 60kg/40kg

40 TTB
• There is a window provided for each element to be completed. The goal here is to move fast and get the work done so to earn some rest and then be intense again for the next piece.

• Aim to finish part 1 in less than 3 minutes

• Aim to finish part 2 in less than 6 minutes

• 5 minutes are allocated for part 3

• Select a weight that you can successfully move well for the varying movements. Base this selection of your weakest barbell movement for this WOD.

Stimulus alternatives:

– Weight

– Assisted bar muscle up, chest to bar pull up, pull up, Jumping pull up

– Kipping knee raise, strict knee raise, V-Up, Sit-up




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