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16 February 2019

CrossFit Kova – CrossFit Warm-up 400m run “Chan Warm-up” 8/8 Spiderman lunges 10/10 Lateral lunges Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups) 10/10 Windmills 10/10 Arm circles, (forward/backward) 10/10 Arm pretzels 10/10 Shoulder rolls (forward/backward) 10/10 Wrist circles Then Deadlift Progression (3 Step) *With an empty barbell: 5 From top, to the knees…

15 February 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds Rowing technique drill. 5 Legs only 5 Legs + lean back 15 Full row strokes. *Spend extra time here as needed to dial in rowing technique. Squat with hand reaches *1 Squat with a hold at the bottom + 10 hand reaches alternating arms 10 Beat swings 100ft/100ft…

14 February 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds 0:30 Single unders 0:10 Rest 2 Rounds 0:10 Double unders or double under practice 0:10 Rest 2 Rounds 10/10 Windmills 10 Kettlebell swings *First round is russian swings and the second round is full range of motion Then Barbell Warm-up (~5:00) *All with an empty barbell *Move smoothly…

13 February 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds 30 Jumping jacks 50ft High knees 50ft Butt kickers 10 Reverse grip PVC pass throughs 3 Beat swings + 1 high knee raise + 3 beat swings 0:30 Hands on box shoulder stretch Then Push Jerk Progression (A) 5 Jump and land *Hands at side 5 Jump and…

12 February 2019

CrossFit Kova – CrossFit Warm-up 0:30 Mountain climbers 0:30 Mountain climbers *Increase the range of motion, feet to outside of hands 10 Boot strappers 50ft/50ft Band glute activation drill, 2nd drill 50ft Long lunge Prep Back Squat Prep (~3:00) 10 Air squats 5 Back squats *With 0:03 pause 5 Back squats Build Up (~10:00) *Review…

11 February 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds 1:30 Row or bike 5/5 Windmills 20 Band pull aparts 0:30/0:30 Spiderman *Increase the pace on the row and load on the windmill on the second round. Prep Wall Ball Progression (A) 7 Wall ball front squat 7 Wall ball push press 7 Wall ball shots Power Snatch…

9 February 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds 1:30 Row or bike easy 10 Spiderman walk 10 Ring rows 10 Ring dips with feet on floor Prep Strict Handstand Push-up and Lunge Prep (~10:00) 10 Pike push-ups 6 Single dumbbell front rack walking lunges 5 Pike ups on a box 6 Dumbbell front rack walking lunges…

8 February 2019

CrossFit Kova – CrossFit Warm-up Tabata Jump Rope Drill Set #1 1- Singles 2- Side to side bunny hop 3- Alternating legs 4- In and out 5- High knee 6- Butt kickers 7- Double under 8- Double under or triple under *Go through the series 1 time. Spending 0:20 at each movement and resting 0:10…

7 February 2019

CrossFit Kova – CrossFit Warm-up (~10:00) “Cardio Ramp Up – Shoulder and Back Focus” On a bike or rower, complete 5 intervals of: 0:50 Easy 0:10 Hard Then, complete 3 rounds not for time of: 5/5 Windmills 5/5 Cross-body dumbbell muscle snatch Prep 1-Arm Dumbbell Overhead Squat Prep (~6:00) 2 Rounds 5 Kettlebell press/sotts press/squat…

6 February 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds 1:30 Row or bike easy 12 Barbell good mornings 12 Air squats 0:45/0:45 Pigeon stretch Prep Deadlift Progression (3 Step) (~5:00) 5 Top, to the knees and stand 5 Top, to knees, to shins, to knees, and stand 10 Deadlifts DEADLIFT – WEIGHTLIFTING (3-3-3-3-3) 3 – 3 –…