Our Blog

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) 6 rounds of: 1 min Row (cals) 1 min AbMat Sit-ups 1 min Dumbbell Snatch (22.5/15kg) Rest 2 mins between each round Warm-up 3 rounds, completed in your own time: 1 x Sled Push (1 length) 10 x Slam Balls 15 x Hollow Rocks 200m Row Notes…

FRIDAY

CrossFit Kova – CrossFit Metcon (Time) “Murph” For time: Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile Warm-up Team Row Warm Up: In teams of 3-4, AMRAP 7 mins: Row for distance Notes – Seeing as we are sandwiched between 2 rest days, there is no better time than now to…

THURSDAY

CrossFit Kova – CrossFit Weightlifting EMOM x 10: 1 Power Snatch Metcon (AMRAP – Rounds and Reps) CrossFit Open 11.1/14.1 AMRAP 10 minutes: 30 Double Unders 15 Power Snatches (35/25kg) Warm-up Easy 400m Jog Leg Swings Bar passthroughs & dislocates Jump & Shrug x 5 High Elbow Pull x 5 Muscle Snatch x 5 Hang…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) Assault Bike 6 x 45 seconds *Go every 5 minutes *Score is max calories accumulated Gymnastics Strength Accessory Strict Handstand Push-up 4 x max reps Rest as needed between each set Warm-up Rotate through the following circuit for 3 rounds at your own pace: 10 x Hard…

Bar Muscle Up

CrossFit Kova – Body Warm-up A. 2 Rounds: 30s Bridge Stretch 10 Hollow Body Lat Pulldowns 30s x 45 degreee shoulder stretch 10 Kipping Swings B. 2 Rounds: Hollow Hold – Side Hollow – Arch Hold – Side Hollow x 10s/position 10 Dead Hang SA Turns 10 Tension Swings *All performed w/sponge between feet. Gymnastics…

TUESDAY

CrossFit Kova – CrossFit Weightlifting Deadlift 10-10-10-10These are touch & go sets Metcon (Time) 4 rounds for time: Run 400m 21 Toes-to-Bar 12 Dumbbell Thrusters (22.5/15kg) Time cap: 20 minutes Warm-up Stretch Hips & Glutes Iron Cross x 20 (body on floor) Hollow > Superman x 10 RDL x 20 Broad Jump x 10 Notes…

MONDAY

CrossFit Kova – CrossFit Weightlifting Overhead Squat 5-5-5 Metcon (AMRAP – Rounds and Reps) CrossFit Open 11.4 AMRAP 10 mins: 60 Bar Facing Burpees 30 Overhead Squats (55/40kg) 10 Muscle Ups Warm-up Leg Swings Broomstick pass throughs & dislocates 2 rounds of: 15 x Snatch Grip Press (broomstick) 15 x Air Squats 15 x Band…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) For time: Run 1 mile Then 21-15-9 Deadlift (100kg/70kg) Handstand Push-ups Then Run 1 mile Warm-up Running warm up: – Running high knees – Running butt kicks – Walking Toe Touches – Sumo Squats – Hip Rolls (Out to In & In to out) – Lunge & Twist –…

LOADED WEEK 1 – SNATCH

CrossFit Kova – Loaded Warm-up 2 rounds: Good Morning x 10 Kang Squat x 10 BN Snatch Grip Press x 10 Then; Muscle Snatch x 5 OH Squat x 5 Power Snatch x 5 Oh Squat x 5 Snatch x 5 3-Position Snatch (with pauses) 3-Position Snatch with pauses (2 sec at each point) 6…

FRIDAY

CrossFit Kova – CrossFit Weightlifting 15 minutes to build to a 1rm split jerk Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 10 Kettlebell Swings (24kg/16kg) 3 Bar Muscle Ups Rx+ = 32kg/24kg Kettlebell Warm-up Sled Relay Sprints & Double Unders AMRAP 3 mins: Sled Relay Sprint Rest 1 min AMRAP 3 mins: Double…