2nd January 2019

CrossFit Kova – CrossFit

Warm-up

Tabata Jump Rope Drill Set #1- 8 intervals.

1- Singles

2- Side to Side bunny hop

3- Alternating legs

4- In and out

5- High knee

6- Butt Kickers

7- Double Under

8- Double Under or Triple Under

*Go through the series 1 time. Spending 0:20 at each movement and resting 0:10 between movements

2 Rounds

10 Russian swings

5/5 Single arm kettlebell or dumbbell press

10 PVC pass throughs

Bulletproofing

5 mins

Wall Walk Prep (~5:00)

5 push-ups

0:10 Handstand hold facing wall

3 Wall walk to plank

3 Wall walks

*Avoid overextending at any part of the movement. Reduce range of motion up the wall or scale to a box variation if needed.

Toes to Bar Prep (~3:00)

10 Beat swings

Sit n reach with compressions: Taps

0:20 stretch

5 taps right leg

5 taps left leg

0:20 stretch

5 taps both legs together

5 Toes to bar

*Or toes to bar attempts

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

3 Wall walks

15 Toes to bar

200 meter run with a medicine ball

25 Russian Kettlebell swings (24kg/16kg)

50 Double unders
This workout is intended to have a consistent pace through the entire 20:00. Work at a submaximal pace in the beginning to allow for consistency to be maintained on subsequent rounds.

Scaling

Option 1

Intermediate

If 3 wall walks is difficult to perform with good mechanics or if 3 reps takes longer than 1:30, reduce reps to 1-2 each round.

If the toes to bar need to get broken up into more than 3 sets, decrease the reps to 10.

If the athlete has difficulty with double unders modify to 20 double under attempts.

Option 2

Novice

3 Wall walk

*with feet or knees on box or 1/2 distance WW

10 Knee raises

KB scaled weight

50 Single unders

Finisher

20 Rollover v-sits

1:00/1:00 Lat roll




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