CrossFit Kova – CrossFit
1:30 Row or bike easy
12 Barbell good mornings
12 Air squats
0:45/0:45 Pigeon stretch
Deadlift Progression (3 Step) (~5:00)
5 Top, to the knees and stand
5 Top, to knees, to shins, to knees, and stand
DEADLIFT – WEIGHTLIFTING (3-3-3-3-3)
3 – 3 – 3 – 3 – 3
*Inbetween each set perform 20/20 hamstring activation drill (5 sets).
Perform a set every 4:00, 0:00 – 16:00 as start of last set.
The first set should be moderately heavy in load and allow for a gradual build-up. Peak seats should occur at set 4 or 5.
Options for today are:
Evelated deadlift or Sumo Deadlift.
Use a shortened range of motion if an athlete does not yet have the range to keep the back flat from the floor. Elevate the bar on boxes or plates to a height that is at the limit of their ability to keep a flat back. A sumo deadlift is also an option for these athletes or tall athletes.
2 rounds, NOT for time:
4/4 Turkish get-up sit-up, moderate load
10/10 3 Point dumbbell row
0:30 Supine hamstring wall stretch
30 Toe touch crunch
0:30 Supine straddle wall stretch
0:30 Supine banded squat wall stretch
0:30 Hollow hold