9th March 2019

CrossFit Kova – CrossFit

Warm-up

2 Rounds:

100 Single Unders

2/2 Turkish get-up +2 single arm dumbell overhead walking lunges *Increase load on second round

10 Cossacks

0:30/0:30 Samson stretch

0:45 Hands on box shoulder stretch

* The turkish get-up and lunge complex is as follows:

Perform 1 turkish get-up, then 2 single arm dumbbell overhead walking lunges, then return to the floor and complete the same complex on the same side before switching arms.

Prep

Handstand Walk Prep (~6:00)

30ft. Tall bear crawl

Handstand walking progression (A)

*1 Reps each movement so as not to over fatigue. No movement is meant to be “held”.

Kick up to handstand and hold

1ft Away from wall, kick to handstand hold against wall.

2ft Away from wall, kick to handstand hold against wall.

2.5ft Away from wall, kick to handstand and handstand walk to the wall.

+Increase distance 1-2 more time. Those proficient at handstand walking, this will prep the body position. Those that aren’t, this will give them a “feel” for it. Mark the floor with tape pre-class to assist.

Strict Handstand Push-up Prep (~5:00)

2 Sets:

0:05 tripod- back to wall

2 Sets:

0:05 handstand hold- back to wall

2 Sets:

3 Strict handstand push-up, 5″ elevated handstand push-up, or pike handstand push-ups.

*See games.crossfit.com for the handstand push-up options and video. It is a decreased range of motion.

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
CAP WILL BE EXTENDED TO 15 MINS

Scaled Division

*Ages 16-54

Men:

50lb Dumbbell

24″ Box

Front rack lunges instead of overhead lunges

5″ Elevated strict handstand push-ups

Bear crawl instead of handstand walk

Women:

35lb Dumbbell

20″ Box

Front-rack lunges instead of overhead lunges

5″ Elevated strict handstand push-ups

Bear crawl instead of handstand walk

Prescribed Masters 55+

Men:

35lb Dumbbell

24″ Box

Overhead lunges

5″ Elevated strict handstand push-ups

Handstand walk

Women:

20lb Dumbbell

20″ Box

Overhead lunges

5″ Elevated strict handstand push-ups

Handstand walk

Scaled Masters 55+:

Men:

20lb Dumbbell

20″ Box

Front-rack lunges instead of overhead lunges

Dumbbell strict presses (with two

dumbbells) instead of handstand push-ups

Bear crawl instead of handstand walk

Women:

10lb Dumbbell

16″ Box

Front-rack lunges instead of overhead lunges

Dumbbell strict presses (with two

dumbbells) instead of handstand push-ups

Bear crawl

Metcon (Time)

In teams 3

200/160 Cal Bike

Every 50 Cals complete 16 dumbell snatch eacs
Reduce Cals

Reduce weight on dumb bell

Metcon (Time)

In teams 3

200/160 Cal Bike

Every 50 Cals complete 16 dumbell snatch each 22.5kg/15kg
Reduce Cals

Reduce weight on dumb bell




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