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15th December 2018

CrossFit Kova – CrossFit Warm-up 800m jog or bike and then rip in. Spend a couple of minutes practising a few reps of each movement. Metcon (3 Rounds for reps) Max reps/cals: 3 sets Row :45 – Rest :15 Row :30 – Rest :30 Row :15 – Rest :45 Rest 1 minute 3 Sets for…

14th December 2018

CrossFit Kova – CrossFit Warm-up 2-3 ROUNDS FOR QUALITY: 10 Cuban Press with a broomstick 14 Single Arm High Pulls (each arm) 30m Single Arm Overhead Carry (each arm) 30 Second Side Plank (each side) * 15 minute clock Metcon (Time) Every 30 sec for 15 minutes: 1 Squat Snatch (moderate weight – approx 75%…

13th December 2018

CrossFit Kova – CrossFit Warm-up 2 Rounds for Quality 20 Lateral High Box Step Ups (10 each leg) 10 Toes to Rope 15m Crab Walk 200m Run Metcon (Time) For Time: 800m Run 18 Box Jumps (30″/24″) 12 Power Cleans (70kg/50kg) 6 Rope Climbs 400m Run 9 Box Jumps 6 Power Cleans 3 Legless Rope…

12th December 2018

CrossFit Kova – CrossFit Warm-up :30 in each of the following stretches Samson stretch Calf stretch Pigeon stretch Hamstring stretch Relaxed bar hang Metcon (Calories) 8 Minutes Max Calorie Bike Rest 3 min 100m DB/KB Farmers carry 5 Deadlifts every 10m* This is not going to be comfortable but we want you to try and…

11th December 2018

CrossFit Kova – CrossFit Warm-up 10 cal row 5 Top of dip ring swings 10 Band strict press 5 Bottom of dip ring swings 10 Kipping swings with a TTB or attempted TTB every second kip 5 Inchworms + push up Then, 3 mins DU practice Metcon (No Measure) 12 min EMOM Odd: 8 Strict…

10th December 2018

CrossFit Kova – CrossFit Warm-up 15m walking lunge with stretch :30 inactive squat hold with alternating knees dropping to touch the floor (internal rotation) 20 tipping toe touches :30 pigeon stretch (each side) 15 Glute raises :30 hollow rocks 10 stationery lunge pumps (each side) :30 seated forward fold 20 Cossacks Back Squat (4-4-4-4) *…

8th December 2018

CrossFit Kova – CrossFit Warm-up 2 Rounds 100m Jog 10 Cossacks 10 Hip opener pumps (each side) 5 Hollow to supermans 5 Burpees Metcon (AMRAP – Rounds) 30 min AMRAP 400m run 21 Front Squats (60kg/40kg) 15 Toes to Bar 9 HSPU 15 Burpees 21 Double unders* This is good old fashioned crossfit. Show some…

7th December 2018

CrossFit Kova – CrossFit Warm-up 25 calories on cardio machines. Then, 10 minute AMRAP for quality: 7 DB Man Makers 7-10 HSPU or Box pike HSPU 12 Box Pistols – Regular pistols if advanced. 50m Single Arm suitacase Carry + 5 Single Arm Russian Swings every 10m * We have done this before. It is…

6th December 2018

CrossFit Kova – CrossFit Warm-up For Quality: 40m Lunge Press (20m each arm) 40 Strict dips (USE A BAND IF NEEDED) Accumulate 4 minutes low ring plank – Hold the top of the push up. 40 Handstand Shoulder Taps * Pike off a box if needed. * Partition as needed to get all of the…

5th December 2018

CrossFit Kova – CrossFit Warm-up For Quality Accumulate 2 min in double kb or db overhead hold Accumulate 2 min in the top of dip hold Accumulate 1 min in the bottom of dip hold Rest 2 minutes between positions * Scale these times on the rings as needed. It more about quality so if…