3 January 2019

CrossFit Kova – CrossFit

Warm-up

3:00 Bike, row, jog, or jump rope easy

2 Rounds

10/10 Single leg dumbbell deadlift

10/10 Windmills

*Increase loading on the second round

Then,

Hang Power Clean Progression (A) (~5:00)

5 Dip and drive

5 Dip and drive to elbows high

5 Muscle clean

5 Lands

5 Hang power clean

*All drills performed with an empty barbell

Build Up (~10:00)

4 – 4 – 4 – 4

Hang Power Clean

*Build up in loading each set.

Take care of any final workout prep.

Hang power clean (4-4-4-4-4)

Every 4:00 for 5 sets

4 Hang power cleans

*No dropping the bar between reps
Every 4:00 for 5 sets

4 Hang power cleans

*No dropping the bar between reps

Bulletproofing

NOT for time:

4 Rounds

30m Double kettlebell front rack walk

0:20/0:20 Side plank

20 Banded good mornings

Scaling

This accessory work will challenge the trunk with a variety of demands. Ensure unbroken sets and a stable midline throughout all movements.

Double kettlebell front rack walk:

*Choose a weight that can be walked unbroken

Side plank

*Decrease time to 0:15

Banded good mornings

*Decrease to 3 rounds




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