CrossFit Kova – CrossFit
30m High knees
30m But kickers
20/20 Single leg lateral hops
1:00 Hands on box shoulder stretch
Shoulder Press and Push Press warm up
* Perform all drills with an unloaded barbell
10 Shoulder press
5 Dip and hold
5 Dip and drive fast
5 Push press
* Do 2 Push press at the end of each set
* Take care of any final workout prep during this time
Every 2:30 for 5 sets
3 Shoulder Press
* This is a strength builder/tester for raw upper body vertical pressing. Attempt to find a max on set 4 or 5.
For Max Reps
For max reps:
0:20 Push press (60kg/40kg)
:20 Barbell row (60kg/40kg)
* This is a vertical pushing and horizontal pulling conditioning section with moderate loads.
* Expect muscular failure to be a limiting factor. Ensure technique is maintained on the row throughout all 8 rounds.
Reduce loads so you can complete at least 5 reps on every :20 interval.
* 10 reps at each position per set
1:00 Prone lat stretch