7 February 2019

CrossFit Kova – CrossFit

Warm-up

(~10:00)

“Cardio Ramp Up – Shoulder and Back Focus”

On a bike or rower, complete 5 intervals of:

0:50 Easy

0:10 Hard

Then, complete 3 rounds not for time of:

5/5 Windmills

5/5 Cross-body dumbbell muscle snatch

Prep

1-Arm Dumbbell Overhead Squat Prep (~6:00)

2 Rounds

5 Kettlebell press/sotts press/squat complex

3/3 1-Arm dumbbell overhead squat

*Use dumbbells or kettlebells. Use a light load for both rounds.

*If needed athletes can elevate the heels on plates to allow for better performance of the movements.

Build-Up (~5:00)

2 Rounds

Run 100m

3/3 1-Arm dumbbell overhead squats

*Increase loading on the second round.

Metcon (Time)

5 Rounds for time:

400m Run

10 1-Arm dumbbell overhead squat, left 22.5/15kg

10 1-Arm dumbbell overhead squat, right 22.5/15kg
This workout should have a quick pace and faster transitions throughout the duration. The 1-arm dumbbell overhead squat is a very challenging movement for many, modify loading before compromising technique. The load should be light to moderate and allow for unbroken sets on at least 3 of the rounds. Faster athletes could be done in under 13:00. No athlete should exceed 20:00.

Option 1

5 Rounds

Run 400m

10 1-Arm dumbbell overhead squat, left (22.5kg/15kg)

10 1-Arm dumbbell overhead squat, right (22.5kg/15kg)

*Elevate heels on plates if needed for today!

Option 2

5 Rounds

Run (Rounds 1-3-5 = 200m, Rounds 2-4 = 400m)

7 1-Arm dumbbell overhead squat, left

7 1-Arm dumbbell overhead squat, right

*Use a light load on the dumbbells and elevate heels if needed.

Finisher

100 Barbell biceps curls

*Empty barbell




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