THURSDAY

CrossFit Kova – CrossFit

Strength Week 3

Bench Press

5 x 4

Metcon (AMRAP – Reps)

AMRAP 14 minutes:

2 HSPU

2 T2B

2 Pistol Squats

4 HSPU

4 T2B

4 Pistol Squats

6 HSPU

6 T2B

6 Pistol Squats

etc.

Continue in this fashion until time elapses.

Warm-up

Stretch Chest & Lats

3 rounds of:

10 Banded Push-ups

10 Banded Bent Over Row

10 Hollow Rocks

Notes

– 5 x 4 Bench Press

– Heavier than last week

– Think about screwing your lats together and pulling the bar apart with your hands

– Feep your hips and feet down

– Control the descent (this doesn’t mean slow!) and press fast!

– Part B is a 14 min ascending ladder

– Start with 2 reps of each, then 4 reps of each, then 6 reps of each etc.

– Get as far as you possibly can in 14 mins

– Pistols are total reps, so for round of 2 you would do 1 on each leg

Scaling

HSPU – abmat, box pike HSPU, DB Press

T2B – attempts, knee raises, v-ups

Pistol – pistol from box, pistol to target, banded pistol, heel raise, counter weight




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