9 February 2019

CrossFit Kova – CrossFit

Warm-up

2 Rounds

1:30 Row or bike easy

10 Spiderman walk

10 Ring rows

10 Ring dips with feet on floor

Prep

Strict Handstand Push-up and Lunge Prep (~10:00)

10 Pike push-ups

6 Single dumbbell front rack walking lunges

5 Pike ups on a box

6 Dumbbell front rack walking lunges

5 Pike handstand push-ups on box

6 Dumbbell front rack walking lunges

0:10 Handstand hold on wall

3 Strict handstand push-ups

6 Double dumbbell overhead walking lunges

*Use a light load for the dumbbells.

*If any step is too challenging use the previous step.

Build-Up (~5:00)

*Use moderate load and pace:

4 Double dumbbell overhead walking lunges

3 Strict handstand push-ups

4 Dumbbell front rack walking lunges

3 Strict ring dips

4 Dumbbell walking lunges

3 Strict pull-ups

4 Single dumbbell front rack walking lunges

Metcon (Time)

30m Synchro double dumbbell overhead walking lunge

50 Strict handstand push-ups

30m Synchro dumbbell front rack walking lunge

50 Strict ring dips

30m Synchro dumbbell walking lunge, dumbbells held at sides

50 Strict pull-ups

30m. Synchro single dumbbell front rack walking lunge

*15m with dumbbell on right shoulder and 15M with dumbbell on left shoulder

*The synchcro is the back knee touch the floor at the same time. The reps on the gymnastics are accumulated with one athlete working at a time.

*Use (22.5kg/15kg)
This workout takes a large volume of lunge variations that move from most demanding to least demanding and combines them with a moderate volume of strict gymnastics to build strict strength, positioning and stamina. The workout will be relatively slow-paced due to the volume and strict nature.

Movement Options:

Double dumbbell overhead walking lunge:

*Decrease the loading to what can be held for 15m

*Use kettlebells as needed

*Use plate overhead walking lunge

Strict Handstand push-up:

*Pike handstand push-ups on box

*Dumbell Z press at a challenging load

Dumbbell front rack walking lunge

*Decrease the loading to what can be held for 15m

*Use kettlebells

Strict ring dips

*Band assisted strict ring dips

*Ring dips feet on the floor

Dumbbell walking lunge, dumbbells held at sides

*Decrease the loading to what can be held for 15m

*Decrease distance to 15m.

Strict pull-ups

*Band assisted strict pull-ups

*Ring rows

Single dumbbell front rack walking lunge

*Decrease the loading to what can be held for 15m

*Decrease distance to 15m.

Finisher

In groups of 2-3 people:

3 Sets

1:00 Sled drag

*Alternate with your partner or rotate through the group. Loading is up to the athlete but should be challenging for the entire minute with only 1-2 short breaks needed.




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