16th March 2019

CrossFit Kova – CrossFit


“Chan Warm-Up”

25 Jumping jacks

25 Front jumping jacks

10/10 Spiderman lunges

10/10 Lateral lunges

Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).

10/10 Speedskaters

10/10 Arm circles, forward/backward.

10 Arm pretzels

10/10 Shoulder rolls, forward/backward.

0:30/0:30 Lateral neck stretch

0:30/0:30 Posterior neck stretch

10/10 Wrist circles


Bar Muscle Up

5 Beat swings

10 Banded bar muscle up compressions

10 Plate turn overs

5 Jumping bar muscle ups or banded bar muscle ups

1:00-2:00 Bar muscle up attempts

Power Snatch Progression (3 Step) and Build Up

+ Loading, slightly lower then workout weight.

3 Deadlift + shrug + elbows high

3 Muscle snatch

3 Power snatch

+ Loading, workout weight x 2 sets

1 Deadlift + shrug + elbows high

1 Muscle snatch

1 Power snatch

+ 3 Bar-facing burpees

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

This workout starts with a light and fast burner before turning into a session that places a large demand on shoulder stamina and gymnastics skill.


Movement Options:

NOTE: If you did yesterdays class workout and do not want to do power snatches again, complete the same reps as a deadlift (70kg/55kg) or a Hang power clean (50kg/35kg)

Bar muscle up:

*Chest to bar pull-ups


*Jumping chest to bar

Burpees over the bar:

*No jump, may step over


*Decreased weight



Cool Down

2:00 Seated forward fold

1:00/1:00 Lat roll

1:00/1:00 Banded shoulder stretch

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