4th December 2018

CrossFit Kova – CrossFit


30 second Hip opener on the wall (each side)

:20 single leg glute raise hold (Left)

:30 pigeon stretch (each side)

:20 single leg glute raise hold (right)

Ido squats (YAY)

10 single push aways (each side)

:30 hold each side

10 single side reach (each side)

:30 hold each side

10 double knee push aways

:30 hold

10 Squat bows

:30 bow hold


200m flush out run

Back Squat (5-3-1-1-1- Max reps at 85% )

* Week 10! We are almost at the end and its almost time to get really heavy.

* Aim to hit the reps at the following percentages. Don’t be shy so you know where your max is. Have spotters if there is any doubt at all!

5 @ 75%

3 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Max @ 85%

* Everyone must have a spotter for their max effort at 85%. This is high risk due to the level of exertion. A maximum set is until failure. Failure can be defined by failing to complete the rep or it may be that you fail to move safely and are at risk of injury.

* You have 20 mins to warm up to the weight and complete all reps. Be organised.

Metcon (Time)

2 Rounds for time:

20/15 Calorie Bike

200m Sprint Run

20/15 Calorie Row
* This is super simple. Go hard!

* We will stagger this start to the nearest minute after the row to leave room for everyone on the equipment.

* Cap – 8 mins

Stimulus Alternatives:

Reduced calories or distance

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