12 February 2019

CrossFit Kova – CrossFit


0:30 Mountain climbers

0:30 Mountain climbers *Increase the range of motion, feet to outside of hands

10 Boot strappers

50ft/50ft Band glute activation drill, 2nd drill

50ft Long lunge


Back Squat Prep (~3:00)

10 Air squats

5 Back squats

*With 0:03 pause

5 Back squats

Build Up (~10:00)

*Review how to take the bar in and out of the rack and how to bail with the weight if needed.

3 – 3 – 3 – 3

Back squat

*Increasing the load each set to first work weight.

Back squat (4-3-2-4-3-2)




4 – 3 – 2 – 4 – 3 – 2

Back Squat

*Perform a set every 4:00.

*Leaderboard total weight
The goal is to perform 6 heavy sets on the back squat. The second wave of 4-3-2 should be heavier than the first wave of 4-3-2


*Box squat

*Newer athletes keep the loading light and focus primarily on technique.


3 Rounds NOT for time:

8/8 Landmine single leg deadlift

15 Weighted sit-ups


10 – 10 – 10

Seated good morning

Pick a light -moderate load

This is isolated accessory work for the posterior chain and core. The loads should make each rep range difficult to complete unbroken.

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