6 February 2019

CrossFit Kova – CrossFit


2 Rounds

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

10 Deadlifts


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

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