CrossFit Kova – CrossFit

Strength Cycle Week 6


6 x 4

Metcon (Time)

“Air Force WOD”

For time:

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

*Start EMOM with 4 Burpees

Men use 42.5kg. Women use 30kg.

Rx+ = 52.5kg/ 35kg


Iron Cross x 20

Scorpion x 10

Glute Bridge x 20

V-Up x 10

RDL x 10 per leg

Hollow Rock x 20

Cossack Squat x 10 per leg

Broad Jump x 5 attempts for max distance

Single Leg Hop x 5 attempts per side

Warm up to starting weight for Deadlift


– 6 x 4 Deadlift

– Make sure your are controlling the bar down to the floor and resetting between reps

– No loud crashes on the floor, the bar should touch the ground gently when being controlled

– You will have 25 mins for your Deadlift

– Part B is known as the “Air Force WOD”

– It is an old school regionals workout from 2010

– Fast times for this workout are under 5 minutes!

– You need to be prepared to attack it from the start!

-There is an Rx+ option today but choose it only if you are extremely proficient on your barbell movements

– EMOM including the very first minute starts with 4 Burpees

– The weight must remain the same across all movements unless you are scaling due to injury etc.

– No time cap is set today but you need to be intelligent with your scaling


Reduce barbell weight across all movements

If cannot go overhead, perform:

2 rounds for time of:

12 Front Squats

12 Power Cleans

12 Front Rack Lunges

12 Sumo Deadlift High Pulls

*EMOM 4 Burpees

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