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10 September 2018

CrossFit Kova – CrossFit Warm-up 6 x :30 Machine warm up – run/row/ride/ski • Alternate equipment for each :30 block 15m Horse walk 15m Bear crawl 20 Cossack squats 15m Lizard walk 15m pigeon walk (standing) 20 Internal knee drops (seated) Strength Front Squat (3-3-3-1-1-1) • Aim to hit the following percentages. 80%-87%-92%-97%-97% • Focus…

08 September 2018

CrossFit Kova – CrossFit Warm-up Warm-up (No Measure) Team relay 6 min AMRAP 15m deadball walk 10 air squat 8 second bike sprint Then Hip mobility flow (coach guided) Metcon Metcon (Time) For Time 4 Rounds 30/20 Cal Bike 20 Back Squat @ body weight Rest as required (Approx 3 mins)Intent: – Lower body barbell…

07 September 2018

CrossFit Kova – CrossFit Warm-up 2 rounds 30 Second single skips 10 banded strict press 8 sumo stance inch worms 6 burpee kickout to vertical leap 2 rounds 2 thrusters at working weight 2 toes to bar Metcon Metcon (Weight) EMOM x 40 1 – 8 Thrusters @50/30 2 – 8 Bar facing burpees 3…

06 September 18

CrossFit Kova – CrossFit Warm-up Bulletproofing 3 x 8 Back Rack lunge 30kg/20kg 3 x 6 Single Leg Romanian Deadlifts 24kg/16kg KB Between set: 1 – 15 broomstick Pass over 2 – 12 Scap only pull ups 3 – 9 Push up and reach * Repeat between SLRDL sets WAX – ON, WAX – OFF…

05/09/2018

CrossFit Kova – CrossFit Warm-up 2 Rounds 10ea leg Split Squat 5 Deep squat to tuck jump 5 Scare Crow with 2 x light plates 5 Snow angels – 2 x light plates Then with an unloaded barbell: 1x Jump Shrug 1 x Jump Shrug high elbow 1 x Muscle Snatch 1 x Snatch balance…

4 September 2018

CrossFit Kova – CrossFit Notes Warm-up 1. 2×20 1/2 V-Ups 2. 2x10ea arm – Lying Side Raises – 4 count lower 3. 2x6ea Leg Reverse Lunge and Reach 4. 2×5 Low box depth jumps (20/16) 5. 800m jog WAX – ON, WAX – OFF Back to back immediately one after the other: 30 sec max…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) “Hammer” 5 rounds, each for time of: 5 Power Cleans (62.5/42.5kg) 10 Front Squats (62.5/42.5kg) 5 Jerks (62.5/42.5kg) 20 Pull-ups Rest 90 seconds between each round Rx+ option: Men use 70kg, Women use 50kg Warm-up 3 rounds of: 30 sec Assault Bike 10 Squats 5 Burpees 10 Kipping Swings…

FRIDAY

CrossFit Kova – Loaded Notes – Back into some Oly work this week for Loaded! – Today is about just finding your groove again with these lifts – All reps are “full” reps eg. Squat snatches & Squat Clean + Split Jerk – Build up to a heavy single but not necessarily a max –…

FRIDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) “Nate” AMRAP 20 minutes: 2 Muscle Ups 4 Handstand Push-ups 8 Kettlebell Swings (32/24kg) Warm-up In pairs: Partner Sled Push, 3 mins Partner Row, 3 mins Partner Assault Bike, 3 mins *Alternate back and forth with 1 another on each movement Then, Muscle Up Technique…

THURSDAY

CrossFit Kova – CrossFit Metcon (Time) “1/2 Bull” For time: 200 Double Unders 50 Overhead Squats (62.5/42.5kg) 50 Pull-ups Run 1 mile Warm-up Tabata Skipping *Alternating between singles and double unders (4 rounds of each, alternating each set) Then; “She Bear” Snatch Complex: 1 x Power Snatch + 1 x Overhead Squat + 1 x…