10th November 2018

CrossFit Kova – CrossFit

Warm-up

Today is about fun and doing a few key pieces to honour Kova. The warm up for today is freestyle practice of each of your movements that you will be doing in the workouts. Get an empty barbell, do some swings on the bar, practice your HSPU and have some fun. Spend 10 minutes on this.

There will be a 5 minute break between each workout today so you don’t need to set everything up right away. We will start on different stations until we have done all 3 pieces.

“She Bear”

10 Minutes to find max Load:

1 Power Snatch

1 Overhead Squat

1 Snatch

1 Overhead Squat

1 Snatch Balance

1 Overhead Squat
* We designed this for our grand opening of Kova. We have done some of this work already this week but don’t over think it.

* You can hold on longer than you think. Stay composed and get into your own world

* Concentrate.

Metcon (AMRAP – Rounds)

As Far as possible in 7 minutes

4-8-12-16-20-24

DB Snatch 22.5kg/15kg

2 x Reps Double under

Rest 1 minute

Max HSPU/Push up in 2 mins
* This was one of our Grand Opening workouts.

* Climb the ladder as high as you can in the 7 minutes and then get ready to max out your HSPU. This is a fast one so enjoy it.

Stimulus Alternatives:

DB snatch weight

1 x double under reps/1/2 rep DU’s, 2 x single skips

Hand release push ups

AMRAP in 10 minutes (AMRAP – Rounds)

11 Pull ups

11 Burpees onto a plate

18 Wall Ball shots (20lb/14lb)
* The reps in this workout reflect our opening date and each year the wall balls add a rep.

* Aim to go unbroken or have as minimal rest as possible for as long as possible

Stimulus Alternatives:

Jumping pull ups

Kick back burpees

Wall ball weight/height




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