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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…

17 September 2018

CrossFit Kova – CrossFit Warm-up 5 minutes 50 second easy 10 second sprint bike/row/ski then 3 rounds 6 spiderman 10 kang squat 10 jumping squat 10 strict press Clean Pull (5-5-5-5) 95%-100%-105%-105%– Aim to complete the clean pulls at the following percentages of your 1 rep max clean. 95%- 100%-105%-105% – This is an above…

15 September 2018

CrossFit Kova – CrossFit Warm-up 5 mins Agility ladder drills Then 8 Deep squat to tuck jump 200m Run 8 Deep squat to tuck jump Rest 1 minute 1 triple broad jump 200m Run 1 Triple Broad Jump Metcon Metcon (Time) 4 Rounds for time: 40 Air squats 20 OH plate lunges 20/15kg 200m Run…

14 September 2018

CrossFit Kova – CrossFit WAX – ON, WAX – OFF 2 Rounds 30 Hollow rocks :30 left leg split 5 Burpees :30 right side split 5 reverse burpees 15 second headstand – against the wall if needed :30 L-hang or H- Hang on bar :30 Wall sit Strength Tempo back squat (5-5-5) • Perform these…

13 September 2018

CrossFit Kova – CrossFit Warm-up Row 10 cals 15 scap only pull ups Assault bike 10 cals 15 scap only push ups Strength Single arm DB row (3 x 8) Single arm OH press (3 x 8) Metcon Metcon (AMRAP – Reps) 4 Rounds for Max Reps: 1 min max cal Assault Bike 30 seconds…

12 September 2018

CrossFit Kova – CrossFit Warm-up 10 x 1 arm right KB swings 5 x 1 arm high pulls 5 x 1 arm KB snatch 5 x KB windmills 10 x Single leg KB RDL • Complete this entirely on one arm and then swap to the other arm for the second round Strength Snatch (2-2-2-2-1-1-1)…

11 September 2018

CrossFit Kova – CrossFit Warm-up 400m Assault bike + 300m row + 200m ski or run WAX – ON, WAX – OFF In your own time with minimal transition rest: :30 max push up 20 second deep ring dip hold 1 minute max tuck crunches 6 Handstand shoulder touches on the wall or weight shifts…