7 Mar 2019

CrossFit Kova – CrossFit


1:30 Row, bike, run, or jump rope easy

10 Hanging scap retractions

10 Scap retraction push-ups

10 Plank walk-ups

1:00 Wall Ball and weight t-spine mobility


30ft. Tall bear crawl

30ft. Partner wheelbarrow or pike wheelbarrow walk

10-20 Wall facing shoulder taps

*Do this in a pike or push-up position as needed.

3 Handstand walk or attempts or practice options for the workout.

Build-Up (~6:00)

3 Rounds

30ft. Farmers walk, *Increasing in the load each set to determine workout loading.

*If you see the body starting to contort to walk with the load, decrease the weight.

*For the farmer carry use dumbbells, kettlebells, barbells, farmers carry handles, etc. The load should be challenging but allow for the full distance to be completed with no more than 1-2 very quick breaks. Have athletes log their weights and distance to best choose weights in the future.

Metcon (Time)

5 Rounds

Partner 1:

30m. Farmers carry

Partner 2:

30m. Farmers carry

Partner 1:

15m. Handstand walk

Partner 2:

15m. Handstand walk

Partner 1:

10 Strict pull-ups

Partner 2:

10 Strict pull-ups
This workout is intended to be somewhat slower paced with a mix of heavy loading and high/low skill gymnastics elements.

Options for the movements in any combination needed.

Farmer Carry

*Decrease distance to keep the loading a little higher. 20m 0r 15m.

Handstand Walk

*Bear crawl

*2 Rotations of pike handstand around the box

Strict pull-ups

10 Band pull-ups

*10 Ring rows

Metcon (Calories)

2 Sets:

1:00 Air bike for max calories

*Rest approximately 2:00-3:00 between efforts

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