CrossFit Kova – CrossFit
“Cardio Ramp Up – Shoulder and Back Focus”
On a bike or rower, complete 5 intervals of:
Then, complete 3 rounds not for time of:
5/5 Cross-body dumbbell muscle snatch
1-Arm Dumbbell Overhead Squat Prep (~6:00)
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.
3/3 1-Arm dumbbell overhead squats
*Increase loading on the second round.
5 Rounds for time:
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.
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!
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.
100 Barbell biceps curls