CrossFit Kova – CrossFit
Warm-up
Shoulder Prep Warm-up 1 + Squats:
10 Arm circles front
*Start small and build to 10 full ROM
10 Arm circles back
*Start small and build to 10 full ROM
10 Air squats
10 Side to side arm swings
10/10 Criss cross arm swings
10 Up and back arm swings
10 Air squats
5/5/5 PVC pass through
*5 wide, 5 medium, 5 narrow
10 Reverse grip pass through
10 Air squats
20 Band pull aparts
15 Scap retractions on bar
15 Ring rows
15 Box or bench dips
10 Beat swings
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
This is a low-skill gymnastics volume test arranged in a fashion that will accumulate a lot of volume over the course of the 20:00. Choose a modification that is not too easy but also allows for all 5 pull-up and at least 1/2 of the push-ups each round.
Option 1
AMRAP 15:00
3 Band Assisted Pull-ups
6 Banded push-ups
9 Air Squats
DOUBLE ARM KETTLEBELL OR DUMBBELL OVERHEAD HOLD (Minimal sets as possible )
Accumulate 2:00 overhead hold
*Use 50% or less of your shoulder press 1RM. For example if your shoulder press is 100kg use 25kg dumbbells for the hold.
*Don’t spend more than 5:00 here.
Warm-up
2 Sets each side
0:20 Couch stretch (elbow to foot)
0:20 Couch stretch (upright)
0:20 Couch stretch (reach for wall)
2 Sets each person
0:20 Partner shoulder stretch
*Sitting on floor
0:20 Partner shoulder stretch (
*Laying face down on floor
Notes:
Pull, push and squat can shorten those muscles up, take the time to stretchy stretchy today.