CrossFit Kova – CrossFit
Warm-up
“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
Prep
Split Jerk Progression
3 Jump and land
*With hands at sides
3 Jump and land
*With thumbs on shoulders
3 Jump, punch, and land
*Timing drill
7 Split jerks
*With an empty barbell or PVC
Build Up
3 – 3 – 3 – 3
Split jerk
*Building to first working weight for the day.
Split Jerk (3 – 2 – 2 – 1 – 1 – 1 )
*Perform a set every 3:00
*Leaderboard heaviest single.
The goal for this session is to lift heavy overhead in a dynamic, hip-mediated fashion. Attempt to build to a near 1-rep max on the final set. Strive to have all sets be completed @75-80%+ of anticipated heaviest set for the day.
Options:
*Keep the loading light and keep all sets at 3 reps to help refine technique.
Finisher
3 Rounds, NOT for time:
30 Flutter kicks (floor)
30m/30m. Waiters walk and front rack combo carry
Notes:
Today is Isolated trunk and shoulder stability work to be done at a moderate pace. Increase load on the carry each round. Use light, medium, and heavy loading.
Flutter kicks:
*Reduce reps on the flutter kicks as needed to be complete unbroken and with sound mechanics.