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THURSDAY

CrossFit Kova – CrossFit Metcon (No Measure) Muscle Up Strength Development Ring Swing + Hip Pop 4 x 5 reps *Substitute for 4 x 10 Kipping Swings on Rings Seated Ring Muscle Up Transitions 4 x 3-5 reps *Substitute for Banded Ring Transitions or Feet Assisted Transitions Supinated Horizontal Row 4 x max reps Metcon…

WEDNESDAY

CrossFit Kova – CrossFit Strength Cycle Week 7 Deadlift 7 x 3 Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 5 Dumbbell Hang Power Cleans 5 Dumbbell Shoulder to Overhead 5 Strict HSPU Warm-up 3 rounds of: Row 300/ 250m 5 x Inchworm Push-ups 10 x Spiderman…

TUESDAY

CrossFit Kova – CrossFit Metcon (Time) For time: Run 800m 24 Toes-to-Bar 12 Power Snatches (60/40kg) 24 Pull-ups 12 Overhead Squats (60/40kg) Run 800m 12 Overhead Squats (60/40kg) 24 Pull-ups 12 Power Snatches (60/40kg) 24 Toes-to-Bar Run 800m Time cap: 35 minutes Warm-up Banded Hip Stretch, each side Broomstick pass throughs & dislocates Easy 400m…

MONDAY

CrossFit Kova – CrossFit Strength Cycle Week 7 Back Squat 7 x 3 Metcon (AMRAP – Reps) 7 rounds for max reps of: Max reps Thrusters (40/30kg) in 30 seconds Max reps Bar Facing Burpees in 30 seconds Rest 1 minute Warm-up 2 rounds of: 30 sec squat hold 30 sec plank hold 15 sec…

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) “Viola” AMRAP 20 minutes: Run 400m 11 Power Snatches (42.5/30kg) 17 Pull-ups 13 Power Cleans (42.5/30kg) Warm-up Jog 200m … With a broomstick: – Bar pass throughs & dislocates – Snatch Deadlift x 10 – Hang Snatch Pull x 5 – Hang Snatch High Pull…

LOADED – JERK SESSION

CrossFit Kova – Loaded Warm-up Foot Work Drills for Push Jerk/ Split Jerk Push Jerk: – Move feet from under hips to squat stance – Jump feet to squat stance – 10 x Jump Squats ( jumping from standing under hips to bottom of squat) – Dip/Drive & Jump Squat x 5 – Dip/ Drive…

FRIDAY

CrossFit Kova – CrossFit Metcon (No Measure) Strict Deficit HSPU 3 x max reps from 25kg/ 15kg plate *Scale to no deficit, box pike or Seated DB Press Pause Ring Dip 3 x 6-10 reps *Pause 2 sec in bottom of each rep *Scale to no pause, banded ring dip or pause push-up 3 rounds…

THURSDAY

CrossFit Kova – CrossFit Strength Cycle Week 6 Deadlift 6 x 4 Metcon (Time) “Air Force WOD” For time: 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats *Start EMOM with 4 Burpees Men use 42.5kg. Women use 30kg. Rx+ = 52.5kg/ 35kg Warm-up Iron Cross x 20…

WEDNESDAY

CrossFit Kova – CrossFit New Section Strength Cycle Week 6 Push Press 7 x 3 Metcon (Time) 4 rounds for time: Run 200m 25 Kettlebell Swings, 32kg (24kg) 5 Bar Muscle Ups Time cap: 16 minutes Warm-up 2 rounds, with a kettlebell: Shuttle Run x 2 Single Arm Russian Swing x 5 reps each arm…

Pull Ups/C2B

CrossFit Kova – Body Warm-up Part A. 2 Rounds – 10 Kipping Swings 10 Dragonfly’s 10 V-Ups 10 Scapula Arch Ups on Pull Up Bar Gymnastics A. Kipping/Butterfly pull up prep drills, repeat for 2 total rounds – Drill #1, Assisted jumping butterfly – 5 to 10 reps – Drill #2, negative lower down –…