FRIDAY

CrossFit Kova – CrossFit

Metcon (Time)

For time:

30/20 cal Assault Bike

30 Handstand Push-ups

30 Burpee Box Jump Overs (24/20″)

Time cap: 10 minutes

Metcon (Time)

For time:

30/20 cal Row

30 Chest-to-Bar Pull-ups

30 Thrusters (40/30kg)

Time cap: 10 minutes

Warm-up

3 rounds of:

1 min skipping/ double unders

10 x Lunge & Twist

5 x Kick up to Handstand

10 x Step up on box

5 x Pull-up/ Ring Row

10 x Air Squat

5 x Empty barbell Press

Notes

– Today we are doing two short, sprint-style met cons

– We are going to do them in order, but in waves

– You will rest for at least 10 minutes between workouts today

– This is so that you can hit each piece with as much intensity as possible

– Sprint but remember to be smart, the goal is fastest time to complete the task eg. don’t burn out on HSPU

– The bike/ row should be fast, you are aiming for less than 2 mins on each

– HSPU into Burpee Box Jump Overs is a tough combination, use your hips and legs as much as possible on the burpee to stay fast

– Choose a barbell weight for thrusters where you could do at least 10-15 reps unbroken

Scaling

Bike/ Row – reduce cals (sub 2 minutes)

HSPU – abmat HSPU, box pike HSPU, DB Press,

Burpee Box Jump Over – kickback burpee, step up

C2B Pull-up – pull-up, banded/ jumping pull-up, ring row

Thruster – reduce weight, use dumbbells




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