2 February 2019

CrossFit Kova – CrossFit

Warm-up

Seated barbell lower leg smash, 2 rounds each leg:

5 Side to side.

5 Forward and back.

5 Toe circles, clockwise.

5 Toe circles, counter-clockwise.

Seated LAX ball soleus smash, each leg:

0:30/0:30 Place Leg in front at 90ยบ and press and roll LAX ball against the length of tibia.

Front Squat Warm-Up:

5:00 Easy running

Kettlebell Front Rack Warm-Up:

5/5 Half kneeling windmills

5/5 Arm bar with press

5/5 Quadruped rotations

5/5 Half kneeling halos

*Use a dumbbell if needed

15 Squat therapy squats

Use a 31×3 tempo for all reps.

*0:03 down, 0:01 bottom, fast up and 0:03 top.

Prep

3 Paused front squats

*0:03 hold in the bottom

5 Front squats

3 Paused back squats

*0:03 hold in the bottom

5 Back squats

Build-Up

3 Round:

3 Front squats

3 Back squats

3 Abmat sit-ups, synchronized

COMPLETE

Metcon (Time)

For time:

400m Run

50 Front squats (85kg/55kg)

400m Run

75 Synchronized abmat sit-ups

400m Run

50 Back squats (85kg/55kg)

400m Run

*All runs must be performed together. For the front squats and back squats, one person works at a time to accumulate a total of 50 reps. For the sit-ups, set-up across from each other and slap hands at the top of each rep.
The loads on the squats should be challenging but allow for at least 5 front squats to be completed unbroken and 10 back squats to be completed unbroken. The sit-ups will challenge the trunk significantly and make the back squats more demanding. Faster times may complete this workout in under 15:00 and no team should go beyond 20:00.

Option 1

Partner Workout

For time:

400m Run

50 Front squats (70/50)

400m Run

75 Synchronized abmat sit-ups

400m Run

50 Back squats (70/50)

400m Run

Option 2

Partner Workout

For time:

400m Run

50 Front squats (55/35)

200m Run

50 Synchronized abmat sit-ups

200m Run

50 Back squats (55/35)

400m Run

Cool Down

1:30/1:30 Lower leg barbell smash

1:00/1:00 Samson stretch




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