10 January 2019

CrossFit Kova – CrossFit

Warm-up

3:00 Row, bike, jog, or jump rope easy

Shoulder Mobility Exercises:

1:00/1:00 Foam roll lats (right and left)

1:00/1:00 Barbell pec mash (right and left)

1:00/1:00 PVC pass throughs

(12:00)

WAX – ON, WAX – OFF

2 Rounds

5 Ring pull back drill

3 Ring pull back hold drill

10 Swings on rings

5 Muscle Up Box Transitions

*To decrease difficulty eliminate box and use feet.

(10:00)

Notes:

Use this section to build skill for muscle ups as well as to continue with warming up and preparing for the conditioning session.

Metcon (Time)

For time:

10 Rounds

10 Burpees

5 Strict pull-ups + 5 kipping pull-ups

CAP 20:00
Faster athletes can complete this workout in under 12:00. No one should exceed 20:00. The movement pairings balance each other throughout this work to help athletes to continue moving at a quick pace. Ensure the strict pull-ups stay strict as fatigue sets in.

Option 1

If this athlete can move consistently with the burpee sets and have the capacity to do more than 10 strict pull-ups they should attempt this workout as prescribed. Possible option would be:

10 rounds

10 Burpees

3 Strict pull-ups + 5 Kipping pull-ups

or

5 Banded assisted strict pull-ups +

5 Kipping pull-ups

Option 2

10 rounds

6 Burpees

3 Band assisted strict pullups + 3 band assisted kipping pull-ups

Finisher

2 Sets:

15 Barbell hip bridges

15 Kneeling good mornings

1:00 Rest

Cool Down

Cool Down (~8:00)

Shoulder stretch sequence (B)

2 Sets of 0:30 at each position:

0:30 Prone banded shoulder stretch (right)

0:30 Cross body banded shoulder stretch (right)

0:30 Banded shoulder flexion (right)

0:30 Prone banded shoulder stretch (left)

0:30 Cross body banded shoulder stretch (left)

0:30 Banded shoulder flexion (left)




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