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6th November 2018

CrossFit Kova – CrossFit Warm-up 2 Sets :40 Steady row/bike :20 Fast row/bike Then, AMRAP in 5 minutes 15 Calf pumps 12 Walking lunges with a stretch 9 Hollow rocks 6 Kick back burpees 3 Box jump overs Metcon (AMRAP – Reps) WOD: 3 Rounds for max reps: 2 minutes max box jump overs (24/20)…

5th November 2018

CrossFit Kova – CrossFit Warm-up 400m run/bike/row Then, Barbell warm up: 3 of each movement: Clean grip deadlift Jump shrug Muscle clean Hang power clean Front squat Hang clean Clean Power snatch OHS Then, 10 mins to build to your working weight with the following set: 3 Kipping swings 1 Clean + 2 Front squats…

3rd November 2018

CrossFit Kova – CrossFit Warm-up 4 rounds of “Cindy” 5 Pull ups 10 Push ups 15 Squats Clean and Jerk (7 x 1 ) Spend 15 minutes building to a 1rm * Get a few people to lift with and use this time to warm up and gradually build to a heavy single. * This…

2nd November 2018

CrossFit Kova – CrossFit Warm-up 8 min AMRAP 16 Lateral bar jumps (set up barbell for the workout in this time – just be a warm up weight) 12 Standing chest press (plate) 8 Lunge to HS kick up 4 Band thrusters Bulletproofing FOR QUALITY 2 sets: DB waiters walk 30m 10 Suitcase dead lift…

1st November 2018

CrossFit Kova – CrossFit Warm-up :30 Hip rotations (left side) :30 Hip rotations (right side) 10 air squats :30 Assault bike :30 row 10 Wall Balls :30 jumping pull ups :30 Band bent over rows 10 Back squats (empty barbell) * Build to an appropriate back squat starting weight within 3-4 warm up sets maximum…

31st October 2018

CrossFit Kova – CrossFit Warm-up 2 Rounds: 20 Alternate arm and leg reaches from push up position :30 Twisted cross (each side) 10 Devils press (light DB’s) 5 OH plate sit ups Bench Press (10-8-6-4) * This is the last time you will see this rep scheme structure for our bench cycle. Really take not…

30th October 2018

CrossFit Kova – CrossFit Warm-up :30 calf stretch :30 Lat stretch on the pole :30 Hip flexor stretch * Repeat on the other side Then, 4 rounds of: 5 push ups with a 3 second lower + 1 second hover an inch off the floor 7 Kipping swing into 1 TTB or Kipping knee raise…

29th October 2018

CrossFit Kova – CrossFit Warm-up 15 minute “Athlete Choice” Warm Up Consider the following: – Be generally warm – Mobilise if you need to – Practice some of the specifi movements – Maybe practice some skills today that could help prep you for your workout. – Don’t stand around doing nothing. – Ask a coach…

27th October 2018

CrossFit Kova – CrossFit Warm-up 20 Cals of something 20 Arm circles forward 20 Arm circles backwards 20 Shoulder Gators Then, For Alternating pump Tabata (Light DB’s/Plates) Front raises Lateral raises Bent over fly’s Hammer curls Overhead tricep extensions Reverse curls Tricep kick backs Press Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#* 60kg/40kg * Squat snatch…

26th October 2018

CrossFit Kova – CrossFit Warm-up 200m Jog Hinshaw Running warm up drills Bulletproofing For Quality: 10 Weighted lateral lunges (one foot on the edge of a box to the side. This is like an elevated pistol squat) 15m Bear crawl 15m Bear crawl backwards 20 Second L sit on parelletts/L-sit on the floor Metcon (AMRAP…