10th October 2018

CrossFit Kova – CrossFit


2 Rounds:

8 cals arms only Assault Bike

6 Bottom of ring dip swings (Hold for :10 if unable to swing)

10 Banded chest opener rotations (each side)

6 Ring support swings (Hold if needed)


2 Rounds :

8 Single arm DB Bench press with 3 second pause at the top of each rep (each side)

8 Cuban press – light plates or DB’s


Bench Press (8-6-4-2 )

Rest 2-3 minutes between sets
• This is the progression of our bench press cycle with some slight variation to the rep scheme. Today is a lower volume day for a reason. Spend the time warming up well to the appropriate heavy set of 8 bench and build from there.

• Aim to hit these reps schemes as heavy as possible

• ALWAYS have a spotter on hand


Metcon (Calories)

6 rounds:

20 sec max calories on assault bike

rest 2:40
• This is a repeat from last week. The rest has been increased so enjoy it and find your new 100% on the bike. You have outgrown what your 100% was last week. Bring it!

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