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MONDAY

CrossFit Kova – CrossFit Strength Cycle Deload Week Back Squat 3 x 6 Metcon (Time) 21-15-9 Front Squat (60/40kg) Kettlebell Swing (32/24kg) Box Jump (30/24″) Time cap: 15 minutes Warm-up 3 rounds of: 1 min row/ bike/ run/ ski 10 x Sumo Squats 10 x Lunge & Twist 5 x Push-up + Mountain Climber 5…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) “White” 5 rounds for time of: 3 Rope Climbs 10 Toes-to-Bar 21 Overhead Plate Lunges (20/15kg) Run 400m Time cap: 30 minutes Warm-up Easy 400m Jog 3 rounds of: Lunge & Twist x 10 reps V-Up x 5 reps Ring Row x 10 reps Double Under x 10-30 reps…

FRIDAY

CrossFit Kova – Loaded Clean Primer 1 Clean Pull + 1 Hang Clean Pull + 1 High Hang Clean + 1 Pause Front Squat 6 x 1 Warm-up Air Squat x 10 Jumping Squat x 10 Jump & Land x 10 Broad Jump x 10 With a bar: Good Morning x 10 Kang Squat x…

FRIDAY

CrossFit Kova – CrossFit Metcon (No Measure) Strict Deficit HSPU 4 x max reps Men use 25kg plates Women use 15kg plates Wall Climb 3 x 60 seconds for max reps V-ups 3 x 60 seconds for max reps (Super set your Wall Climbs & V-ups) Metcon (Time) For time: 50 Double Unders 30 Dumbbell…

THURSDAY

CrossFit Kova – CrossFit Strength Cycle Week 8 Deadlift 8 x 2 Metcon (4 Rounds for time) Row 4 x 500m @ max effort Start a new round every 6 minutes Warm-up 2 rounds of: Row 250/200m 5-4-3-2-1 Inchworm + 1 Push-up @ end of each round (Do 5 inchworms on the spot, at the…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (Time) 5 rounds for time: Run 400m 30 Push-ups 30 Dumbbell Snatches (22.5/15kg) Time cap: 30 minutes Warm-up Warm up across floor: – Jogging High Knees – Jogging Butt Kicks – Walking Toe Touches – Walking RDL’s – Lunge & Twist – Spiderman Lunge & Crawl – Sideways Walking Plank…

TUESDAY

CrossFit Kova – CrossFit Strength Cycle Week 8 Push Press 7 x 2 Metcon (Time) For time: 40/30 cal Assault Bike 40 Shoulder to Overhead (40/30kg) 40 Sit-ups 40 Hang Power Cleans (40/30kg) 40 Wall Balls Time cap: 15 minutes Warm-up 2 rounds of: Row/ Bike/ Run/ Ski 1 min 10 x Inchworm Push-ups 10…

HSPU’s

CrossFit Kova – Body Warm-up Part A. 1 Round – Arm/Shoulder Circles x 10/direction Wrist Circles x 10/direction Part B. 2 Rounds – 30s Shoulder Flexion Stretch 5 Yoga Push Up + Pulse 5 Scap Pull Ups + Arch 4-Point Handstand Hold (Front Support – ¾ – Wall-Facing – Long Hollow Plank) x 20s/position Part…

MONDAY

CrossFit Kova – CrossFit Strength Cycle Week 8 Back Squat 8 x 2 Metcon (AMRAP – Rounds and Reps) AMRAP 12 minutes: 8 Chest-to-Bar Pull-ups 10 Burpees over Bar 12 Thrusters (20/15kg) Warm-up 7 min AMRAP @ easy pace: 10 x Walking Lunge with Twist 10 x AbMat Sit-ups 10 x Air Squats 5 x…

SATURDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Rounds and Reps) In a 25 minute window: Run 1 mile Then, AMRAP in time remaining of: 3 Rope Climbs 20 Push-ups 30 Air Squats Warm-up Easy 400m Jog 2 rounds of: 5 Pull-ups 5 Inchworm Push-ups 10 Lunge & Twist Then, 10 mins of Rope Climb Practice…