09 January 2019

CrossFit Kova – CrossFit



“Joint Prep Routine”

*Watch the linked video for reference

10/10 Turn head side to side

10/10 Look up and down

10/10 Swing head in crescent shape side to side

10/10 Shoulder rolls forward, then back

10/10 Swing one arm up, while other is down

10/10 Swing arms across body at 45ยบ with right arm high, then left arm high

10/10 Full range of motion arm circles forward then back

10/10 Side to side trunk twists

10/10 Straight leg hip circles

10/10 Right leg swings, then left

10/10 Right lateral leg swings, then left

20/20 Butt kickers

10/10 Knee circles

10 Dorsiflexion drops

10/10 Seated ankle circles


Back Squat Prep (~5:00)

10 Banded squats

*Band around knees and attached to rig.

10 Squat therapy reps

10 Empty barbell back squats

Build Up (~10:00)

5 – 4 – 3 – 2 – 1

Back Squat

*Build up in load to your “opener” for the 4:00 timeframe.

Back Squat (6-6-3-2)

Every 4:00 mins


6 – 6 – 3 – 2

Back squat
Perform a set every 4:00

*All sets should be challenging but allow for a build up to a near max on the 2 rep set.

Metcon (Time)

For time:

50 Wall ball shots (20lbs/14lbs)

500-meter row
This should be a near sprint effort where advanced athletes could finish in under 4:00 if they really push the pace. The wall balls should take no longer than 3:00 to complete. Decrease reps if needed to achieve this goal.

RX+ 30lbs/20lbs

Option 1

For time:

35 Wall ball shots (14lbs/12lbs/8lb)

400-meter row

Cool Down

3:00 Walk, row, or bike easy

1:00/1:00 Couch stretch

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