20th March 2019

CrossFit Kova – CrossFit


“Cardio Ramp Up – Shoulder and Back Focus”

On a bike or rower, complete 5 intervals of:

0:50 Easy

0:10 Hard

Then, complete 3 rounds not for time of:

5/5 Windmills

5/5 Cross-body dumbbell muscle snatch


Split Jerk Progression

3 Jump and land

*With hands at sides

3 Jump and land

*With thumbs on shoulders

3 Jump, punch, and land

*Timing drill

7 Split jerks

*With an empty barbell or PVC

Build Up

3 – 3 – 3 – 3

Split jerk

*Building to first working weight for the day.

Split Jerk (3 – 2 – 2 – 1 – 1 – 1 )

*Perform a set every 3:00

*Leaderboard heaviest single.

The goal for this session is to lift heavy overhead in a dynamic, hip-mediated fashion. Attempt to build to a near 1-rep max on the final set. Strive to have all sets be completed @75-80%+ of anticipated heaviest set for the day.


*Keep the loading light and keep all sets at 3 reps to help refine technique.


3 Rounds, NOT for time:

30 Flutter kicks (floor)

30m/30m. Waiters walk and front rack combo carry


Today is Isolated trunk and shoulder stability work to be done at a moderate pace. Increase load on the carry each round. Use light, medium, and heavy loading.

Flutter kicks:

*Reduce reps on the flutter kicks as needed to be complete unbroken and with sound mechanics.

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