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22nd March 2019

CrossFit Kova – CrossFit Warm-up Running Warm-up Set-up: Three cones; one at 0m, the next at 10m, and the last at 20m. All drills are performed twice unless further practice is needed. Execution: 5 Exercises completed 2 x 10m with 10m jog after each. High knee run *Knees higher than hips, arms in running position,…

21st March 2019

CrossFit Kova – CrossFit Warm-up With a partner 6 Rounds: 250/200m Rowing *Alternate back and forth…each person does 2 rounds. Submaximal pace. 2 Rounds: 10 Push-up to down dog 10 Squat therapy reps, slow 0:03 down. 0:30 Double kettlebell or dumbbell overhead hold 1:00 Box shoulder stretch Prep Turkish Get-up Prep 2 Rounds: 6 Turkish…

20th March 2019

CrossFit Kova – CrossFit Warm-up “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 Split Jerk Progression 3 Jump and land *With hands at sides 3 Jump…

19th March 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds of: 250m Row easy 200m Run easy 2 Rounds 10 Cossack squats 10 Air squats 0:30/0:30 Samson stretch *If the weather does not permit running use a variation of other “cardio” equipment you have in the gym. Prep Rope Climb Progression (A) 10 Rope row *Switch top and…

18th March 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds 10 Ring rows 10 Push-ups 10 Banded Good morning 10 Air Squats 0:30 Plank hold 1:00 Row or bike Prep Power Clean Progression 3 Clean deadlift to mid-thigh 3 Clean deadlift to shrug 3 Muscle clean 3 “Lands” in power position 3 Hang power clean 5 Power clean…

16th March 2019

CrossFit Kova – CrossFit Warm-up “Chan Warm-Up” 25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30/0:30 Lateral neck stretch 0:30/0:30 Posterior neck stretch 10/10 Wrist circles Prep Bar…

15th March 2019

CrossFit Kova – CrossFit Warm-up Warm-Up Back Focus 2 Rounds: Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard 5/5 Dumbbell single-leg deadlift 5 Dumbbell Sweatt shrugs Power Snatch (8 x 2 ) Every 1:30 for 12:00 (8 sets) 2 Power snatch *Drop the bar between each rep. *Leaderboard heaviest set….

14th March 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds Run 200m easy 8m Lateral lunge walk 8m Toy soldiers 8m Spiderman walk 8m Inchworm 10 Air squats 5/5 Single arm cossack squat to press 5/5 Dynamic calf stretch Wall Ball Progression: *Use intended work weight for the day or lighter. 5 Wall ball front squat 5 Wall…

13th March 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds 0:30 Jumping jacks 5 Broad jumps 8/8 Turkish get-up sit-up 0:45 Butchers block stretch *On the broad jump, keep the jumps easy and focus on knees tracking the toes on each rep. Pause briefly in the landing position each rep. Prep 10 Ring rows to below chest. 0:10/0:10…

12th March 2019

CrossFit Kova – CrossFit Warm-up 3 Rounds: 0:20 Jumping jacks 0:10 Rest 0:20 Mountain climber- feet to outside of hands 0:10 Rest 2 Rounds: 10 Cossack squats 20/20 Lateral leg swings 0:30/0:30 Spiderman stretch Prep Back Squat Prep – 5 mins 10 VMO goblet squats 10 Squat therapy 10 Back squat *Empty barbell *Perform the…