CrossFit Kova – CrossFit
With a partner
*Alternate back and forth…each person does 2 rounds. Submaximal pace.
10 Push-up to down dog
10 Squat therapy reps, slow 0:03 down.
0:30 Double kettlebell or dumbbell overhead hold
1:00 Box shoulder stretch
Turkish Get-up Prep
6 Turkish get-up sit-ups, alternating
6 Single arm dumbbell overhead walking lunge
6 Turkish get-ups, alternating
*Increase load on the second round. Use a kettlebell on the lunges if using a kettlebell on the get-ups.
10 Back squat
*With an empty barbell before loading on the working weight for the day.
3 Rounds for time:
10 Turkish get-ups, alternating (24kg/16kg kettlebell)
30 Back squats (42.5kg/30kg)
This workout utilizes a mix slow and fast movements to focus on both control/skill as well as endurance/stamina. The turkish get-up load is moderate but should allow for 10 reps to be completed in under 2:30. Utilize a fast pace on the burpee knowing that the back squat load is light. The back squat load should be able to be completed unbroken and in no longer than 1:30 on any round.
*Decrease the load to allow for sound technique and consistency of reps completed.
*Use dumbbells as needed.
*Reduce the reps to 10 or 15 each round is 20 reps takes longer than 2:00 to complete.
*Decrease the weight so that 30 reps can be completed unbroken.
*Reduce reps to 20.
1:00 Foot over knee twist
1:00 Stack the knees and feet
1:00 Hamstring newspaper stretch
Shoulder stretch sequence
*Perform duration on each side.
0:30 Arm out to side
0:30 Arm at 45
0:30 Rear delt