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23rd October 2018

CrossFit Kova – CrossFit Warm-up 2 Rounds: 25 Star Jumps (arms to the side) :30 hollow hold 20 Star Jumps (arms in front) :45 Hollow Hold Bulletproofing 3 rounds 12 single arm upright rows (each side) 5 windmills (each side) 10 narrow stance goblet squats (feet inside hip width) Metcon (Time) 50 Sit ups 25…

22nd October 2018

CrossFit Kova – CrossFit Warm-up “Chan Warm Up” 8 Spiderman lunges (each leg) 10 Cossacks (each side) Inchworm + Push ups (5-4-3-2-1 Push ups) 10 Windmills (each side) 10 Arm circles forward 10 Arm circles backwards 10 Arm pretzels (each side) 10 Shoulder rolls forward 10 Shoulder rolls backwards 2km Row (Time) * Note the…

20th October 2018

CrossFit Kova – CrossFit Warm-up Warm-up 3 rounds 10 ring swings/hollow arch (pull up bar) 5 Ring support swings (Hold at the top if unable to swing) Then, 2 rounds :30 reverse shoulder stretch 8 Scarecrows Then, 1 round 5 push ups with 3 second hold an inch off the floor 10m HS walk or…

19th October 2018

CrossFit Kova – CrossFit Warm-up 3 rounds 1 min cardio machine of choice 20 Double unders Then, 3 rounds 10 scap only pull ups 12 scap only push ups Strength Single arm DB Bent over row (100 ) * 50 each arm *Complete 50 on 1 arm before moving on to the other arm* Aim…

18th October 2018

CrossFit Kova – CrossFit Warm-up “Animal Walks” 12m of each Lizard Bear crawl Bunny Hop Backwards bear crawl Horse walk Then, 10 minutes to practice – Being inverted – Hollow body position upside down – Body path for the HSPU – Selecting your best option for the WOD Weightlifting 1 x 3 Clean Pull at…

17th October 2018

CrossFit Kova – CrossFit Warm-up 3 x 8 Barbell Bent over row (light to moderate weight) * In beeween each each compelte the following 4 candlestick roll ups 15 second arch hold (superman) with broomstick overhead 15 second hollow hold with broomstick overhead :30 reverse shoulder stretch 8 standing plate chest press Strength Bench Press…

16th October 2018

CrossFit Kova – CrossFit Gymnastics 40 Glute bridge marching steps :30 Hollow hold 30 Crossback lunges :30 Hollow hold 20 Alternating cossacks :30 Hollow hold 10m moderate paced low bear crawl (knees bent) Strength Back Squat (15-12-9 ) * Rest exactly 3 minutes between sets * We should have a great understanding of how to…

15th October 2018

CrossFit Kova – CrossFit Warm-up 3 Rounds: 30m glute side step (15m up and back) 20 Mountain climbers (10 ea. leg) 10 V ups 2 Rope climbs Metcon Metcon (Time) For time: 750m row 10 Burpees over bar 20 Toes to bar 30 SOH 50kg/35kg 40 KB swings rest 7 minutes then, For time: 40…

13th October 2018

CrossFit Kova – CrossFit Warm-up Freestyle fun – Choose your fun for 15 mins Shoot hoops Spike ball Metcon Metcon (AMRAP – Reps) “Partner WOD” 2 Rounds Max reps in 3 mins on each station: 1: Deadball over shoulder 60kg/45kg 2: Row cals 3: 30m Farmers handle carry 30kg added to each handle/20kg added 4:…

12th October 2018

CrossFit Kova – CrossFit Warm-up Left side: :30 Pigeon stretch :30 Lizard stretch :30 hamstring stretch * Repeat above on the right side Then, 3 rounds: 10 Barbell hip thrusts (shoulders on a bench or low box) 10 single leg RDL (each leg 10 Hollow rocks Strength Back Squat (Weight) Back squat: 15 reps 3…