FRIDAY

CrossFit Kova – CrossFit

Test Week

Deadlift

1rm

Metcon (Time)

For time:

50/35 cal Assault Bike

40 Wall Balls (20/14lb)

30 Kettlebell Swings (24/16kg)

20 Wall Balls (20/14lb)

10 Kettlebell Snatches/arm (24/16kg)

Warm-up

Leg Swings

Body Rotations

RDL x 10 per side

Single Leg Glute Bridge x 10 per side

V-up x 10

Broad Jump x 10 for max effort

Russian Kettlebell Swing x 10

Russian Swing x 3 per arm

Swing & Shrug x 3 per side

Push Press x 3 per side

KB Snatch x 3 per side

Warm up to 1rm Deadlift attempts

Notes

– Deadlift testing day today

– We will spend about 20 mins building upto a 1rm for the day

– The rules today are simple: work hard but be safe

– Bad form = no rep

– Focus on a big chest and squeezing hard through your back and abs to maintain good body position

– Part B is a chipper

– Starting with Assault Bike, you should be able to complete the bike portion in less than 4 mins (scale appropriately)

– Choose wall ball and KB weights you can move through in big chunks

– Focus on keeping your arms relaxed and punching the ceiling in the KB snatch

Scaling

Assault Bike – scale cals (sub 4 mins)

Wall Ball – scale weight, reduce height

KB Swing/ Snatch – scale weight, russian swing, KB clean if cannot go overhead




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