CrossFit Kova – CrossFit
“Cardio Ramp Up – Shoulder and Back Focus”
On a bike or rower, complete 5 intervals of:
Then, complete 3 rounds not for time of:
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
Review the goal for part 1 and workout for part 2. Build up to first work sets by doing:
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.
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.
Overhead squat (40-50 kg/30-35 kg)
Box jumps (24″/20″)
Overhead squat (light load)
Box jumps (20″/16″ or lower to allow for consistent jumps)
0:10 at each position 1:00 total of 3 Position Ankle Distraction
1:00 Supine hamstring wall stretch
1:00 Double quad stretch