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22nd March 2019

CrossFit Kova – CrossFit

Warm-up

Running Warm-up

Set-up:

Three cones; one at 0m, the next at 10m, and the last at 20m.

All drills are performed twice unless further practice is needed.

Execution:

5 Exercises completed 2 x 10m with 10m jog after each.

High knee run

*Knees higher than hips, arms in running position, tall torso.

A-skip

*With a skip, raise knee higher than hips, draw toes up towards knee, arms in running position, tall torso.

B-skip

*With a skip, raise knee higher than hips, draw toes up towards knee, reach leg out, sweep the forefoot back by pulling with the hamstrings.

Straight leg run

*Standing tall, reach the leg out, sweep the forefoot back by pulling with the hamstrings, finish by leaning forward into a jog.

Karaoke high step

*Moving laterally, step trailing leg behind lead leg, high step lead leg back to lead position, repeat for 20m.

1:00/1:00 Spiderman stretch

1:00/1:00 Heel toe hamstring stretch

Prep

Kipping pull-up progression

3 – 3 Beat swing stops

2 Beat swings + 1 kip

2 Beat swings + 1 kipping pull-up or attempt

2 Beat swings + 1 kipping pull-up or attempt + 2 beat swings (2-1-2 drill)

3 Kipping pull-ups

*1 strict pull-up is needed prior to kipping pull-ups. For this progression utilize 3 strict pull-up attempt or a strict band or a jumping pull-up for the final progression.

Walking lunge prep

10ft. Walking lunge

10ft. Single kettlebell front rack walking lunge

10ft. Double kettlebell front rack walking lunge, light

10ft. Double kettlebell front rack walking lunge, at anticipated workout weight or slightly lighter.

Metcon (Time)

With a partner for time:

6 Rounds:

20m Double kettlebell front rack walking lunges (24kg/16kg ea)

200m Run

Immediately into…

6 Rounds:

20 Pull-ups

200m Run

*Alternate rounds with a partner…..each person does 3 rounds of each couplet.

*Use a kipping pull-up today.
This is intended to be hard and fast intervals. Attempt to have no interval go beyond 2:00. The first interval will be very demanding on the lower body while the second series will challenge upper body pulling while still allowing for unbroken sets and a fast pace. The lunge load should allow for 50ft to be completed unbroken, while still providing a challenge. The pull-ups volume is moderate and will be unbroken for many.

Scaling

Run

*Goal is 1:00-1:15, reduce distance to achieve this.

Walking Lunges

*Reduce the load to allow for 50ft to be completed unbroken.

*Use a single kettlebell front rack walking lunge.

*Reduce the distance if 50ft will be broken more then once.

Pull-ups

*Goal is 20 reps in under 1:00-1:15, 1st decrease repsto 10 -15.

*Ring rows.

Cool Down

1:30/1:30 Kettlebell calf smash

1:00/1:00 Legs straight hamstring stretch




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