THURSDAY

CrossFit Kova – CrossFit

Metcon (6 Rounds for reps)

6 rounds for total reps:

Rounds 1, 3 & 5 –

AMRAP 3 minutes:

7 Front Squats (42.5/30kg)

7 Toes-to-Bar

7 Push-ups

Rounds 2, 4 & 6 –

AMRAP 3 minutes:

7 Overhead Squats (42.5/30kg)

7 Pull-ups

7 Burpees

*Rest 3 minutes between each interval

Warm-up

3 rounds of:

Row/ Ski/ Bik/ Run 1 minute

10 x Kipping Swings

5 x Front Squats

5 x Push-ups

5 x Overhead Squats

5 x V-ups

Use an empty barbell.

Then build up to workout weights & movements

Notes

– Interval workout today

– 6 x 3 min AMRAPs with 3 min rest between each effort

– 2 different AMRAPs, you will alternate between the two (3 of each)

– Score is total reps accumulated throughout the workout

– Barbell weight should be the same for both workouts unless injury prevents you from doing so

– Move with speed and purpose. 3 mins will go quickly and you have equal recovery time

– You should be able to hold onto unbroken sets on the barbell and for a few sets of gymnastics. Scale accordingly.

Scaling

Front Squat/ Overhead Squat – scale weight

T2B – attempts, hanging knee raise, v-up, sit-up

Push-up – knees/ target push-ups

Pull-up – band pull-up, jumping pull-up, ring row

Burpee – kickback burpee




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