Saturday 6/10/18

CrossFit Kova – CrossFit

Warm-up

WARM UP:

20m High Knees

20m Butt Kicks

20m Bear crawl

4x10m Shuttle run

20 Crossover Toe Touches

Run 400m

Then….

FOR QUALITY:

2 rounds:

8 1 Arm Strict Press

8 1 Arm High Pulls

10 Weighted Kossacks

• Left side press and pulls on the first round, right on the second round

• Press and pulls are done with a KB or DB and should be done unbroken for each set

• Hold the weight at your chest for the kossacks – remove weight if too challenging on mobility

Metcon (Time)

For Time:

400m run

35 Sit ups

30 Box jumps (24/20)

25 Hang power snatches (42.5kg/30kg)

Rest 4 minutes

Repeat
• The aim here is to be able to be intense in each element of the chipper and then recover enough in the 4 minutes to be able to repeat that effort all over again. Aim to get a score that is the same, better or no less than 10% of the first round.

• Break up the reps as needed with the intention of maintaining flow without large breaks.

• Cap – 18 mins

Stimulus Alternatives:

Box Jump height

Power snatch weight




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