Author: valid

11th October 2018

CrossFit Kova – CrossFit Warm-up 4 mins cardio machine mix. Row/Assault Bike/Air runner/Ski Erg. 8 Minute AMRAP (done at 70% effort) 7 Push ups 14 Sit ups 21 KB swings Gymnastics 6 minutes of freestyle HS holds, HS walking and wall walk practice. Get a partner if needed and spot/support each other. Practice 3-5 Band…

10th October 2018

CrossFit Kova – CrossFit Warm-up 2 Rounds: 8 cals arms only Assault Bike 6 Bottom of ring dip swings (Hold for :10 if unable to swing) 10 Banded chest opener rotations (each side) 6 Ring support swings (Hold if needed) Then, 2 Rounds : 8 Single arm DB Bench press with 3 second pause at…

9th October 2018

CrossFit Kova – CrossFit Warm-up 3 Rounds 25ft samson stretch 7 Ring pull ups/strict pull ups 25 Double unders FOR QUALITY: 2 Rounds 8 second back bridge hold 8 second supinated grip hang on pull up bar 20 sec Handstand hold (Free standing if advanced) Metcon Metcon (AMRAP – Rounds) 8 Minute AMRAP: 8 Thrusters…

8th October 2018

CrossFit Kova – CrossFit Warm-up EMOM for 12 1: 2 Rope climbs 2: 10/7 cal Assault Bike 3: 15 Heavy Russian KB Swings • Scale the work to complete it within the minute with some rest • The heavy swing is heavier than you would normally use. This is just a warm up/body prep so…

Saturday 6/10/18

CrossFit Kova – CrossFit Warm-up WARM UP: 20m High Knees 20m Butt Kicks 20m Bear crawl 4x10m Shuttle run 20 Crossover Toe Touches Run 400m Then…. FOR QUALITY: 2 rounds: 8 1 Arm Strict Press 8 1 Arm High Pulls 10 Weighted Kossacks • Left side press and pulls on the first round, right on…

05 October 2018

CrossFit Kova – CrossFit Warm-up Flow/Bullet proofing warm up for quality 8 min AMRAP 10 Alternating dead bugs 10 Prone thoracic extension-rotation 10 Cat camels 10 Leg abducting rocking each leg 10 Alternating mountain climbers 10 sumo inchworms 10 Alternating squats + thoracic rotation :30 samson stretch each leg Backsquat (15-12-9) 15 reps (heavy as…

4 October 2018

CrossFit Kova – CrossFit Warm-up 5 minute: Coach guided demonstration of Crossover symmetry Group 1: Accumulate 30 cals of ski erg, arms only Assault bike, straight leg hinge only row. Hold a :30 plank after every 10 calories 2 rounds: 10 Floor bench with 20kg/15kg plate at tempo of 4 seconds down, 3 second pause…

3 October 2018

CrossFit Kova – CrossFit Warm-up 3 Rounds: 30 Mountain climbers (15 ea. leg) 15 V ups 10 Kips on pull up bar “ Metcon (AMRAP – Rounds) In 10 minutes row 800m with the remaining time complete as many rounds as possible of the following: 20 Wall balls (20/14) 20 Push ups rest 7 minutes…

2 OCTOBER 2018

CrossFit Kova – CrossFit Warm-up 1 Rounds: 15 cal Bike 15 cal Row 15m sumo squat walk 10 Russian KB swings 8 KB squats 6 KB high pulls (each side) 4 KB Sumo deadlift high pulls 10 High amplitude arch hollows on the bar with a TTB every second rep 3 x Wall walk +…

29 September 2018

CrossFit Kova – CrossFit Warm-up 2 Rounds 10m side shuffle (banded ninja walk) 10 Lateral leg swings 10m Walking Samson lunge 5 Squat Jumps Then: 2 Rounds 10m forward banded ninja walk 20 second supinated bar hang 10 Shoulder pass throughs Metcon (AMRAP – Rounds) Partner WOD AMRAP in 14 mins: 3 Power snatch @…