8 February 2019

CrossFit Kova – CrossFit

Warm-up

Tabata Jump Rope Drill Set #1

1- Singles

2- Side to side bunny hop

3- Alternating legs

4- In and out

5- High knee

6- Butt kickers

7- Double under

8- Double under or triple under

*Go through the series 1 time. Spending 0:20 at each movement and resting 0:10 between movements.

2 Rounds

0:20 Pike stretch

5/5 Single leg lifts

10/10 Side plank with rotation

15 Russian kettlebell swings (light)

Prep

5 Clean deadlift to mid-thigh

5 Clean deadlift to shrug

5 Muscle clean

5 “Lands” in power position

5 Hang power clean

5 Power clean

Build-Up (~7:00)

2 Rounds

15 Double unders

*Or practice for all

0:05 L-sit

3 Power cleans

Metcon (Time)

For time:

100 Double unders

Into:

5 Rounds of:

0:20 L-sit, accumulated

10 Power cleans (70kg/47.5kg)

Into:

100 Double unders
This workout is a mix of faster and slow movements while throwing in some moderately challenging loads. Focus on the quality of the execution in the L-sit. This movement might slow athletes down and that is ok today. The power clean load should be able to be done in consistent singles and potentially touch and go reps at the onset of each round. Faster athletes will complete this workout in under 12:00 and attempt to have no athletes go beyond 17:00.

Option 1

For time:

100 Double unders

*Or 2:30 of attempts

Into:

5 Rounds of:

0:20 L-sit, accumulated

*Or single leg l-sit if holding a quality l-st for 0:05 is challenging

10 Power cleans (50-60kg/35-42kg)

Into:

100 Double unders

*Or 2:30 of attempts

Option 2

For time:

100 Single unders

Into:

5 Rounds of:

0:15 Tuck sit

7 Power cleans (35kg-47.5kg/20-30kg)

Into:

100 Single unders

Finisher

Partner work

in 6:00

max distance Dumbbell bear crawl pushes (22.5kg/15kg each)

Swap every 10 metres

Cool Down

2 Rounds NOT for time:

1:00/1:00 Lower leg barbell smash

0:30/0:30 Samson stretch




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