Author: valid

17th November 2018

CrossFit Kova – CrossFit Warm-up In teams of 3 AMRAP in 10 mins 10 cal Assault bike 20m Bear crawl/10m HS walk if advanced * Every 2 minutes your entire team must complete 10 jumping lunges each * One person completes a round while the other two rest Metcon (Time) 5 Rounds: 50 Air squats…

16th November 2018

CrossFit Kova – CrossFit Warm-up 2 rounds: 5 Hip rotations (each side) 10 air squats (round 1 – narrow stance, round 2 – sumo stance, round 3 – regular stance) 10 Arm pretzels 6 Push up and reach (up to the roof) Bulletproofing FOR QUALITY: 3 rounds: 10 Single arm KB thrusters (5 ea. side)…

15th November 2018

CrossFit Kova – CrossFit Warm-up 8 Minute AMRAP (done at 70% effort) 7 Push ups 14 Sit ups 21 Single unders Weightlifting Spend 10 minutes building the following complex: 1 Hang power clean 1 Hang clean 1 Clean 2 Barbell pops (Slight dip and pop 2 inches off the shoulder) * The barbell pops are…

14th November 2018

CrossFit Kova – CrossFit Warm-up 30 Cals Bike/Ski/Row :30 Twisted Cross (each side) 15 Band dislocates :30 OH plate press 15 Bent over pec fly’s (DB’s or plates) :30 Standing plate chest press Bench Press (6-4-2-2) * Rest exactly 2 minutes beween sets * This is the last time we hit a descending rep scheme…

13th November 2018

CrossFit Kova – CrossFit Warm-up 4 Rounds 25ft samson stetch 5 single arm up right rows 20 single leg jump rope (20 each leg) Bulletproofing FOR QUALITY: 2 Rounds 8 second back bridge hold 8 second supinated grip hang on pull up bar 20 sec Handstand hold Metcon (AMRAP – Rounds) 5 minute AMRAP 10/12…

12th November 2018

CrossFit Kova – CrossFit Warm-up EMOM for 12 minutes Minute 1 – 1-2 legless rope climbs 2 – 9/12 call assault bike 3 – 18 heavy Russian KB swings * Scale accordingly “The Hasselhoff” (Time) For time: 1 Mile run 35 Deadlifts 62.5/42.5 35 Wall Balls 20lb/14lb 35 Pull ups* This is going to be…

10th November 2018

CrossFit Kova – CrossFit Warm-up Today is about fun and doing a few key pieces to honour Kova. The warm up for today is freestyle practice of each of your movements that you will be doing in the workouts. Get an empty barbell, do some swings on the bar, practice your HSPU and have some…

9th November 2018

CrossFit Kova – CrossFit Warm-up Ido Portal Squat routine https://www.bing.com/videos/search?q=ido+portal+squat+routine&view=detail&mid=74DD2C0958C753389E5A74DD2C0958C753389E5A&FORM=VIRE Then, 2 Sets 6 Candlestick to pistol 4 Ring pull ups 2 x 1 low amplitude swing + 1 medium amplitude ring swing + 1 hips to rings swing 4 Ring dips 6 Candlestick to pistol Back Squat (5 ) * Spend 20 minutes building…

8th November 2018

CrossFit Kova – CrossFit Warm-up 200m Jog :30 Front rack stretch (each side) :30 OH band stretch (each side) 10 single arm band press (each side) 6 Scarecrows – Pause for 2 seconds at each phase of the movement Then, 3 Sets 3 HPC ( 3 second lower to the knee, 1 second pause at…

7th November 2018

CrossFit Kova – CrossFit Warm-up :30 Twisted Cross (each side) 15 Band dislocates :30 OH plate press 15 Bent over pec fly’s (DB’s or plates) :30 Standing plate chest press Pre – workout (after the bench press) 200m Row sprint 5 Burpees Bench Press (8-6-4-2) * Rest 2 – 3 minutes between sets * You…