CrossFit Kova – CrossFit
Tabata Jump Rope Drill Set #1- 8 intervals.
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
10 Russian swings
5/5 Single arm kettlebell or dumbbell press
10 PVC pass throughs
Wall Walk Prep (~5:00)
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
5 taps right leg
5 taps left leg
5 taps both legs together
5 Toes to bar
*Or toes to bar attempts
Metcon (AMRAP – Rounds and Reps)
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.
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.
3 Wall walk
*with feet or knees on box or 1/2 distance WW
10 Knee raises
KB scaled weight
50 Single unders
20 Rollover v-sits
1:00/1:00 Lat roll