Author: valid

TUESDAY

CrossFit Kova – CrossFit Metcon (Time) “Partner Triple 3” For time (in teams of 2): 3km Row 300 Double Unders 3 mile Run Warm-up Dynamic Warm Up: Leg Swings Arm Swings & Circles Body Rotations Jogging High Knees Jogging Butt Kicks Walking Toe Touches Lunge & Twist Spiderman Lunge Inchworm Walk Out Calf Bounces High…

MONDAY

CrossFit Kova – CrossFit Test Week Back Squat 1rm Metcon (Time) 6 rounds for time: 6 Strict Handstand Push-ups 9 Chest-to-Bar Pull-ups 12 Pistol Squats Time cap: 16 minutes Warm-up Squat Hold 60 sec Plank 60 sec Squat Hold 30 sec Plank 30 sec 3 rounds of: 10 Air Squats 10 Glute Bridges 10 Hollow…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Warm-up Jog 500m @ easy pace 3 rounds of: 6 Kipping Swings + 4 Toes-to-Bar + 2 Pull-up (scale as necessary) 3 Inchworms + 3 Push-ups (complete 3 Push-ups after final inchworm) 6 Sit-ups 6 Jumping Squats 2…

FRIDAY

CrossFit Kova – CrossFit Metcon (No Measure) Gymnastics Strength Session Kip Swing + Hip Pop + Transition 5 x 3 *Scale to Kip Swing + Hip Pop 5 x 5 or Kip Swing 5 x 10 Strict Weighted Pull-up 4 x 5 *Scale to Strict Pull-ups or Bad Pull-ups L-sit 4 x max effort *Superset…

THURSDAY

CrossFit Kova – CrossFit Strength Cycle Deload Week Deadlift 3 x 6 Metcon (Time) 5 rounds for time of: 10 Deadlifts (100/70kg) 10 Burpees Over Bar 10 Toes-to-Bar Time cap: 12 minutes Warm-up Leg Swings & Body Twists Iron Cross x 20 Scorpion x 10 Hollow Rock x 20 Superman Arch & Relax x 10…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (Time) 4 rounds for time of: Run 800m 24 Wall Balls (20/14lbs) 12 Strict Handstand Push-ups Time cap: 35 minutes Warm-up Stretch hips/ chest/ shoulders in band 3 rounds of: Run 200m @ easy pace 21 x Air Squats/14 x Medicine Ball Cleans/ 7 x Wall Balls (change each round)…

TUESDAY

CrossFit Kova – CrossFit Strength Cycle Deload Week Press 4 x 8 Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes: 10 Clean & Jerks (60/40kg) 50 Double Unders 5 Snatches (60/40kg) 50 Double Unders Warm-up Warm up across floor: – Running High Knees – Running Butt Kicks – Walking Toe Touches – Lunge &…

MONDAY

CrossFit Kova – CrossFit Strength Cycle Deload Week Back Squat 3 x 6 Metcon (Time) 21-15-9 Front Squat (60/40kg) Kettlebell Swing (32/24kg) Box Jump (30/24″) Time cap: 15 minutes Warm-up 3 rounds of: 1 min row/ bike/ run/ ski 10 x Sumo Squats 10 x Lunge & Twist 5 x Push-up + Mountain Climber 5…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) “White” 5 rounds for time of: 3 Rope Climbs 10 Toes-to-Bar 21 Overhead Plate Lunges (20/15kg) Run 400m Time cap: 30 minutes Warm-up Easy 400m Jog 3 rounds of: Lunge & Twist x 10 reps V-Up x 5 reps Ring Row x 10 reps Double Under x 10-30 reps…

FRIDAY

CrossFit Kova – Loaded Clean Primer 1 Clean Pull + 1 Hang Clean Pull + 1 High Hang Clean + 1 Pause Front Squat 6 x 1 Warm-up Air Squat x 10 Jumping Squat x 10 Jump & Land x 10 Broad Jump x 10 With a bar: Good Morning x 10 Kang Squat x…