Author: valid

28 September 2018

CrossFit Kova – CrossFit Warm-up 3 Rounds: 12 DB step up and overs 24″/20″ 20 Tuck jumps over a plate (forwards) Rest 2 minutes between rounds – These rounds should have a sense of urgency. Treat this like a small bullet proofing workout. – Conga line the box step overs with a partner if needed….

27 September 2019

CrossFit Kova – CrossFit Warm-up 2 times through 20 seconds bottom of push up hold 30 flutter kicks 10 arm pretzels 10 arm circles small, medium, large 10 banded dislocates 10 banded strict press 5 MINUTES Rowing practice 10 straight arm pulls 10 hinge straight arm pulls 10 hinge straight arm pulls 1/4 in to…

26 September 2018

CrossFit Kova – CrossFit Warm-up 3 times through 10 tuck jumps 20 hollow rocks 30 mountain climbers 20 banded strict press 10 push ups then 30 banded row with broomstick -the band is to be suspended from a pull up bar – must be seated on the ground, with hands in a wide prone grip…

25 September 2018

CrossFit Kova – CrossFit Warm-up 400m Run Then: 2 rounds for quality 8 x 1 arm high pulls each arm 8 sumo inchworms 8 alternating Cossacks 8 cuban press with broomstick or unloaded barbell 8 Plate windmills (around the head) Split Jerk (2-2-2-2-2) • Rest 2 minutes between sets • Build to a heavy double…

24 September 2019

CrossFit Kova – CrossFit Warm-up 1 round 15 cal AB sprint 15 slow air squats 30 second sumo squat 3 way hip stretch 30 second hand stand hold against wall 10 banded good morning 15 Slow air squats 15 cal AB sprint Front squat (7-7-7) 60% – 65% – 65%– Aim for the following percentages…

22 September 2018

CrossFit Kova – CrossFit Warm-up 3 rounds 15 metres spiderman 15 metres inch worm 10 barbell row 5 muscle snatch snatch drop 2″ 4″ 6″ 3 hang power snatch Metcon (Time) 25 Power snatch 40kg/25kg 50 Push Ups Rest 3 mins 25 Power snatch 40kg/25kg 50 Burpees Rest 3 mins 25 Power Snatch 40kg/25kg 50…

21 September 2018

CrossFit Kova – CrossFit Warm-up 5 min alternate every minute bike/ski/row/assault run then ‘CHAN WARMUP’ 8 spiderman lunges 10 lateral lunges Inchworm plus push-ups 5-4-3-2-1 10 Windmill 10 arm circles 10 arm pretzels 10 shoulder rolls 10 wrist circles Power clean (3-3-3-3-3) 50%-60%-70%-75%-80%Aim to hit the following percentages 50% – 60% – 70% – 75%…

20 September 2018

CrossFit Kova – CrossFit Warm-up Run 4 x 200m at 80% effort  After the 1 st run rest 10 seconds  After the 2 nd run air squat for 10 seconds  After the 3 rd run tuck jump for 10 seconds WAX – ON, WAX – OFF 10 minutes pull up progression training…

19 September 2018

CrossFit Kova – CrossFit Warm-up 3 x 10 seconds DU’s + 20 seconds singles 30 seconds of recovery paced air squats 3 x 10 seconds plank plate jumps (top of push up position) + 20 second plank (on forearms) 30 seconds of recovery paced air squats Bulletproofing 1 round 60 KB deadlifts (1 KB) 100m…

18 September 2018

CrossFit Kova – CrossFit Warm-up 1 set :20 row at 75% effort :20 row at 95% effort :20 row at 50% effort Metcon (10 Rounds for time) 12 x 100m row SPRINT!!  Rest 1 minute between sets Gymnastics 2 rounds 10 Lunge to handstand weight transfer :30 cat stretch 3 strict pull ups with…