Author: valid

11th March 2019

CrossFit Kova – CrossFit Warm-up 3 Rounds: 0:20 Single unders 0:10 Rest 0:10 of 3 Single unders + 1 double under or attempt 0:10 Rest 2 Rounds Squat with hand reaches (1 squat with a hold at the bottom + 10 hand reaches alternating arms) 5 Push-up to down dog (hold down dog position for…

9th March 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds: 100 Single Unders 2/2 Turkish get-up +2 single arm dumbell overhead walking lunges *Increase load on second round 10 Cossacks 0:30/0:30 Samson stretch 0:45 Hands on box shoulder stretch * The turkish get-up and lunge complex is as follows: Perform 1 turkish get-up, then 2 single arm dumbbell…

8 Mar 2019

CrossFit Kova – CrossFit Warm-up Week three of the Open how is everyone holding up? Today work at a active recovery pace to keep the body ready and healthy for tomorrow! “Chan Warm-Up” (~10:00) 25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1…

7 Mar 2019

CrossFit Kova – CrossFit Warm-up 1:30 Row, bike, run, or jump rope easy 10 Hanging scap retractions 10 Scap retraction push-ups 10 Plank walk-ups 1:00 Wall Ball and weight t-spine mobility Then 30ft. Tall bear crawl 30ft. Partner wheelbarrow or pike wheelbarrow walk 10-20 Wall facing shoulder taps *Do this in a pike or push-up…

6 Mar 2019

CrossFit Kova – CrossFit Warm-up 3 Rounds 0:30 Single unders or double under practice 0:30 rest 0:30 Rowing (focus on mechanics and increase speed each round) 0:30 Rest then Shoulder Prep Warm Up 10 Arm circles front *Start small and build to 10 full range of motion. 10 Arm circles back *Start small and build…

5 Mar 2019

CrossFit Kova – CrossFit Warm-up “Cardio Ramp Up – Shoulder and Back Focus” (~12:00) On a bike or rower, complete 5 intervals of: 0:50 Easy 0:10 Hard Then, complete 3 rounds not for time of: 5/5 Windmills 5/5 Cross-body dumbbell muscle snatch Power Clean Progression (B 5 Clean deadlift to mid-thigh 5 Clean deadlift to…

4 Mar 2019

CrossFit Kova – CrossFit Warm-up 3 Rounds of: 0:20 Jumping jacks 0:10 Rest 0:20 Mountain climber *Feet to outside of hands 0:10 Rest 2 Rounds of: 10 Cossack squats 20/20 Lateral leg swings 0:30/0:30 Spiderman stretch Back Squat Prep 10 Banded squats *Band around knees and attached to rig. 10 Squat therapy 10 Back squats…

2 Mar 2019

CrossFit Kova – CrossFit Warm-up Jumping Soft Tissue Prep (~8:00) Seated barbell lower leg smash, 2 rounds each leg: 5 Side to side. 5 Forward and back. 5 Toe circles, clockwise. 5 Toe circles, counter-clockwise. Seated LAX ball soleus smash, each leg: 0:30/0:30 Place Leg in front at 90ยบ and press and roll LAX ball…

1 Mar 2019

CrossFit Kova – CrossFit Warm-up Warm-Up Back Focus 2 Rounds: Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard 5/5 Dumbbell single-leg deadlift 5 Dumbbell Sweatt shrugs Jerk Progression (3 Step) With a single dumbbell: 5/5 Jump and land *Hip extension drill without a dumbbell. 5/5 Jump, punch, and land *Without…

28 Feb 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds 0:20 Clap jacks 0:10 Rest 0:20 Mountain climbers 0:10 rest 0:20 Hollow hold 0:10 rest 2 Rounds 100m Run 5 Dumbbell shoulder press 5 Windmills 50ft. Single arm dumbbell overhead walk 1 Lying pull to stand, performed slowly 0:30 Hands on box shoulder stretch *For the dumbbell work….