05 January 2019

CrossFit Kova – CrossFit


8 Cycles (spots) each leg

Tigger point calf smash.

One cycle =

5 back and forth

5 front and back

5 Rotate foot

*Use a trigger point roller or kettlebell as equipment allows.

Metcon (Time)

Partner “Chad”

1000 Step-ups (20″)

*Accumulate between partners.

*Use a 20kg/10kg pack or vest if you have it.

* You can also use 5-10kg DB’s per hand
*Accumulate reps back and forth. One person works at a time.

* Hydrate!


This workout will take 60-80 minutes if you choose to do the full amount. Consider scaling the reps


Long and slow-paced hero workout that is very demanding on the lower body, specifically the calves. It simulates climbing a mountain. This workout can produce a very powerful response to the legs 24-48 hours after the workout, therefore be cautious with those that choose to do the 1000 steps solo.

Option 1

1000 reps solo – This is going to run over the class time so if you choose this option be aware of that. Consider your level of training and if it is smart or not.

Option 2

Intermediate – Being that this partner variation is has a reduction in reps overall for each athlete, carry a light pack or light plate and do the rx’d reps. An option for this is athlete 1000 steps unloaded.

Option 3


With a partner accumulate 700 reps (16′”/12″) or a height that can be achieved consistently.

Cool Down


5:00 bike or row easy

1:00/1:00 Couch stretch

1:00/1:00 Standing calf stretch

If an athlete has time have them repeat the calf smash.

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