11 January 2019

CrossFit Kova – CrossFit



“Cardio Ramp Up – Shoulder and Back Focus”

On a bike or rower, complete 5 intervals of:

0:50 Easy

0:10 Hard

Then, complete 3 rounds not for time of:

5/5 Windmills

5/5 Cross-body dumbbell muscle snatch


Snatch Prep (~5:00)

10 Pass throughs

10 Snatch grip push press

5 Hang power snatch

5 Overhead squats

5 Hang squat snatch

3 Power snatch

3 Squat snatch

Build-Up (~10:00)

Review the goal for part 1 and workout for part 2. Build up to first work sets by doing:

3 Rounds

1 Power snatch + 1 squat snatch + 1 power snatch + 1 squat snatch

*Do 3 box jumps after each set

*Increase load on the snatch complex and height on the box each round.

Use this time to take care of any final workout prep.

Snatch (8 X 1 )

Every 1:30 for 8 sets

1 Power snatch + 1 squat snatch
Use this session to work up to heavy loads on the snatch as well as to help build skill and prep for the conditioning element. The first 3-4 sets should be moderate in load and allow for sound mechanics. Decrease load on any set if technique degrades.

Modify the squat snatch to a power snatch + overhead squat if technique is not sound. If the athlete cannot maintain good mechanics with the pull off the floor modify the movement to a hang variation.

Metcon (Time)

For time:

21 – 15 – 9

Overhead squat (60kg/40kg)

Box jumps (30″/24″)
The load should allow for the round of 21 to be complete in 2 sets or less. The box jump height should be challenging but allow for consistency on each round. Faster athletes will be under approximately 5:00 and no athlete should go beyond 10:00.

Option 1

For time:


Overhead squat (40-50 kg/30-35 kg)

Box jumps (24″/20″)

Option 2

For time:


Overhead squat (light load)

Box jumps (20″/16″ or lower to allow for consistent jumps)

Cool Down

0:10 at each position 1:00 total of 3 Position Ankle Distraction

1:00 Supine hamstring wall stretch

1:00 Double quad stretch

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