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04 January 2019

CrossFit Kova – CrossFit Warm-up 10/10 Turn head side to side 10/10 Look up and down 10/10 Swing head in crescent shape side to side 10/10 Shoulder rolls forward, then back 10/10 Swing one arm up, while other is down 10/10 Swing arms across body at 45ΒΊ with right arm high, then left arm high…

3 January 2019

CrossFit Kova – CrossFit Warm-up 3:00 Bike, row, jog, or jump rope easy 2 Rounds 10/10 Single leg dumbbell deadlift 10/10 Windmills *Increase loading on the second round Then, Hang Power Clean Progression (A) (~5:00) 5 Dip and drive 5 Dip and drive to elbows high 5 Muscle clean 5 Lands 5 Hang power clean…

2nd January 2019

CrossFit Kova – CrossFit Warm-up Tabata Jump Rope Drill Set #1- 8 intervals. 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…

31st December 2018

CrossFit Kova – CrossFit Warm-up “The Ghost” (6 Rounds for reps) 6 Rounds for total reps in 23 minutes 1 min max row calories 1 min max burpees 1 min max double unders 1 min rest* This is a hero workout that we haven’t done before. * Everyone will start on a different station (including…

29th December 2018

CrossFit Kova – CrossFit Warm-up 200m Run 1:00 pigeon stretch 10 Hip rotations 10 Alternate toe touches 1:00 seated forward fold 10 hollow rocks 10 superman raises 1:00 frog stretch Then, Warm up to todays movements Metcon (Time) For time: 21 Hang power cleans (42.5kg/30kg) 21 Thrusters (42.5kg/30kg) 400m Run 18 Hang power cleans 18…

28th December 2018

CrossFit Kova – CrossFit Warm-up 3 rounds :30 Hollow hold :15 second bike/row sprint Then, 2 rounds 10 single leg RDL (5 each side) :20 Superman hold Then, Build spend a couple of minutes working up to a good starting weight for the deadlift. Don’t overdo the volume here. Dial in the pattern and get…

27th December 2018

CrossFit Kova – CrossFit Warm-up 12 calorie assault bike 8 calorie legs only assault bike 4 calorie arms only assault bike Then, Accumulate 20 reps of each of the following Band good morning Band lat pull down (from a lunge position) Band bent over row Band pull apart Weighted Pull up (5-4-3-2-2-1-1-1) * Use a…

25th December 2018

CrossFit Kova – CrossFit REST DAY πŸ™‚ Enjoy Christmas Day Metcon (Time) BONUS AT HOME CHRISTMAS WOD: For time: 50 Sit ups 50 Double unders 50 sit ups 50 walking lunges 50 sit ups 50 air squats* Sub double unders for a jump over something if you don’t have a rope at home. * Sub…

24th December 2018

CrossFit Kova – CrossFit Warm-up :30 Hip opener on the wall ( each side) :30 Pigeon stretch (each side) :30 Calf stretch on the pole (each side) 10 Glute raises 5 High box jumps (Big soft boxes stacked up) 10 Air squats 5 High box jumps 10 Front squats with an empty barbell 5 High…