9th November 2018

CrossFit Kova – CrossFit

Warm-up

Ido Portal Squat routine

https://www.bing.com/videos/search?q=ido+portal+squat+routine&view=detail&mid=74DD2C0958C753389E5A74DD2C0958C753389E5A&FORM=VIRE

Then,

2 Sets

6 Candlestick to pistol

4 Ring pull ups

2 x 1 low amplitude swing + 1 medium amplitude ring swing + 1 hips to rings swing

4 Ring dips

6 Candlestick to pistol

Back Squat (5 )

* Spend 20 minutes building to a 5 rep max. Don’t hit more than 5 sets at a heavy weight. Use the time to build so that last one is heavy.

* 5 reps is estimated as 87% of your 1RM

* Ensure you are in groups of at least 3 so that you have spotters either side and an go nice and heavy.

Metcon (AMRAP – Rounds)

WOD:

14 minute AMRAP:

6 Box jumps (24/20)

3 Squat clean thrusters (70kg /50kg)

3 Muscle ups OR 7 ring pull ups OR 7 Chest to bar
* Games standard box jumps for today.

* Aim to hit the squat clean thrusters as singles with 3-5 seconds rest between each rep. Heavyish but not too heavy

* Stay true to that ROM for all of the pulling options for today. Really emphasise the height.

Stimulus Alternatives:

Box height

Reduced weight

Band pull up/jumping pull up




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