7th January 2019

CrossFit Kova – CrossFit


1 Round

30m High knees

4 Burpees

30m But kickers

4 Burpees

20/20 Single leg lateral hops

4 Burpees

1:00 Hands on box shoulder stretch

4 Burpees


Shoulder Press and Push Press warm up

* Perform all drills with an unloaded barbell

10 Shoulder press

5 Dip and hold

5 Dip and drive fast

5 Push press

Build Up


Shoulder Press

* Do 2 Push press at the end of each set

* Take care of any final workout prep during this time

Shoulder Press

Every 2:30 for 5 sets

3 Shoulder Press
* This is a strength builder/tester for raw upper body vertical pressing. Attempt to find a max on set 4 or 5.

For Max Reps

For max reps:

8 Rounds

0:20 Push press (60kg/40kg)

:10 Rest

:20 Barbell row (60kg/40kg)

:10 Rest
* This is a vertical pushing and horizontal pulling conditioning section with moderate loads.

* Expect muscular failure to be a limiting factor. Ensure technique is maintained on the row throughout all 8 rounds.


Reduce loads so you can complete at least 5 reps on every :20 interval.

Cool Down

3 Sets:

Three-way raise

* 10 reps at each position per set

1:00 Prone lat stretch

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