12 January 2019

CrossFit Kova – CrossFit


2 Rounds

The slug wall squat:

As a group, athletes line up on a wall for a wall squat. Have one athlete at the end come off the wall and crawl under the other athletes ending up on the other end of the wall. That athlete takes their new spot on the wall yelling down the line for the next athlete to begin. You have finished one round when all athletes have gone through once.

*Go over the wall squat hold here that will be used in the workout. Strive for the knees at a 90 degree angle and over feet.

Review the handstand hold and ring support options for the partner workout

2 Rounds

0:20 on 0:10 off (Tababta)

4 rounds of each alternating for a total of 8 minutes.

10 Hollow rocks

0:30 Single or double unders

0:10 Handstand hold

0:10 Ring support

*On the handstand hold, emphasize a locked out arm and no resting the hips on the wall.

*For the ring support emphasize the arms being locked out and as close to the body as possible.


Have athletes pair up. If equipment is limited have them pair up with similar abilities.

Grab a set of dumbbells that are lighter than the work weight for the workout. RX workout weight is (50lbs/35lbs).

Dumbbell push press progression:

3 Dip and hold

3 Dip Drive slow

3 Dip drive fast

3 Push press

Dumbbell squat clean progression:

5 Front squat

5Hang power clean + front squat

5 Hang squat clean

*Move through quickly and allow time for building up and organizing the class before starting the workout.

Build Up (~5:00)

Build to work weights doing

2 Sets:

2 Dumbbell push press

2 Dumbbell squat cleans

Explain that reps can only accumulate as the partner is in the static hold. Once the hold is compromised the rep count stops.

Metcon (Time)

As a team of 2, complete the following for time:

100 Dumbbell Push Press (22.5 kg/15 kg), while partner holds a handstand against wall.

75 Dumbbell Squat Cleans (22.5 kg/15 kg), while partner holds a wall squat at parallel

50-50-40-40-30-30-20-20-10-10 Double Unders, while partner holds a Ring Support
*Partners may switch as needed for the first two exercises and partners must alternate sets of Double Unders. Reps may not be accumulated if the static hold is not being held.

*All reps completed before moving on to next exercise

**There is a 20:00 CAP on the workout!


A benefit to static holds is their remarkable ability to increase static strength and endurance. This workout affords that opportunity in a fun team environment.

Movement Options:

Dumbbell push press and squat clean:

*Decrease the weight so that each athlete can achieve 10-15 reps unbroken. Start the clean from a hang if needed.

Double unders:

*If the athlete has double under but not a lot of them decrease the reps to sets of 20 across the board.

If the athlete does not have double unders modify to half reps of tuck jumps.

25, 20, 15, 10, 5

Handstand hold:

*Depending on comfort and ability use either a handstand with knees on a box or hold a plate overhead. If you can expose the athlete to getting vertical safely, do so before the plate option.

Ring support

*Lower the rings to almost the ground and have them do a plank hold on the rings


2 Rounds NOT for time:

15 Pronated Reverse Grip Curls

12 Dumbbell Floor Press

*Partner 1 does a round and then partner 2 does a round, each do 2 rounds.

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