CrossFit Kova – CrossFit
Warm-Up Back Focus
Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard
5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs
Power Snatch (8 x 2 )
Every 1:30 for 12:00 (8 sets)
2 Power snatch
*Drop the bar between each rep.
*Leaderboard heaviest set.
*Keep the loads between 65-75%.
Keep the load submaximal and do not allow any missed attempts. If athletes know their 1-rep max, keep the loads between 65-75%.
*Hang power snatch as needed for positioning.
In Teams of 2:
2 Rounds for time of:
75 Power snatches (35kg/25kg)
*One person works at a time. Rotate after every 5 reps.
This is a light loaded workout that utilizes a complementary movement pairing to allow for quick sets. The load on the snatch should light and allow for quick sets of 5 touch an go reps on the first round. Focus on the quality of the v-ups vs sacrificing range of motion for speed. This movement will challenge the stamina of the anterior side of the body.
*1st reduce the load to achieve the goal of 5 quick reps on each set.
*2nd reduce the reps to 50 depending on the teams capacity to maintain sound mechanics.
*3rd hang power snatch If an adequate technique cannot be maintained from the floor.
*1st tuck crunch. (If 5 v-ups is difficult).
*2nd Reduce reps to 50-60 each round (If 5 tuck crunches is difficult).
50 Banded good mornings *Keep this easy and use to assist in recovery.
1:00/1:00 Samson stretch