Our Blog

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) For time: Run 1 mile 5 Rope Climbs 40 Push-ups 4 Rope Climbs 30 Push-ups 3 Rope Climbs 20 Push-ups 2 Rope Climbs 10 Push-ups 1 Rope Climb Run 1 mile Warm-up Easy 200m Jog 3 rounds of: 10 Kipping Swings 10 Inchworms (no push-up) 10 Lunge & Twist…

LOADED

CrossFit Kova – Loaded Warm-up 3 rounds of: Up & Back Farmers Carry 10 Hollow Rocks Up & Back Overhead CArry 10 Hip extensions (GHD) Farmers Carry Build up to a heavy set of a 10m carry 6-7 attempts Metcon (No Measure) Dead Ball Over Shoulder Practice Dead Ball Over Shoulder Technique Metcon (Time) For…

FRIDAY

CrossFit Kova – CrossFit Strength Week 2 Power Clean 5 x 2 Accessory Bent Over Row 4 x 5 Metcon (AMRAP – Rounds and Reps) AMRAP 10 minutes: 7 DB Power Clean (22.5/15kg) 7 DB Shoulder to Overhead (22.5/15kg) 7 Toes-to-Bar Warm-up Leg Swings x 10 each side Iron Cross x 10 each side Scorpion…

THURSDAY

CrossFit Kova – CrossFit Strength Week 2 Push Press 5-5-5 Push Jerk 3-3-3 Metcon (Time) For time: Row 1000m 50 Kettlebell Swings (24/16kg) 30 Handstand Push-ups Time cap: 15 minutes Warm-up Broomstick passthroughs & dislocates Row/ Assault Bike/ Run/ Ski 1 min 15 x Broomstick Strict Press Row/ Assault Bike/ Run/ Ski 1 min 15…

WEDNESDAY

CrossFit Kova – CrossFit Metcon (Time) For time: Run 400m 50 Wall Balls Run 400m 25 Pull-ups Run 400m 50 Medicine Ball Cleans Run 400m 25 Pull-ups Run 400m 50 Wall Balls Time cap: 35 minutes Warm-up 3 rounds: Easy 200m Jog 15 Air Squats/ 10 Medicine Ball Cleans/ 5 Wall Balls (change each round)…

TUESDAY

CrossFit Kova – CrossFit Strength Week 2 Deadlift 4 x 5 Metcon (Time) For time: 50 Sit-ups 25 Burpees 40 Sit-ups 20 Burpees 30 Sit-ups 15 Burpees 20 Sit-ups 10 Burpees 10 Sit-ups 5 Burpees *Burpees will be performed by jumping over your AbMat Warm-up Stretch hips, hamstrings, Glutes (Spiderman Lunge, Leaning Hamstring Stretch, Pigeon)…

MONDAY

CrossFit Kova – CrossFit Strength Week 2 Power Snatch 5 x 2 Accessory 3 Snatch Grip Push Press + 1 Snatch Balance 4 x 1 Metcon (Time) For time: 42 Dumbbell Snatches (22.5/15kg) 9 Bar Muscle Ups 30 Dumbbell Snatches (22.5/15kg) 7 Bar Muscle Ups 18 Dumbbell Snatches (22.5/30kg) 5 Bar Muscle Ups Time cap:…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) For time: Run 1600m 30 Handstand Push-ups 30 C2B Pull-ups Run 800m 20 Handstand Push-ups 20 C2B Pull-ups Run 400m 10 Handstand Push-ups 10 C2B Pull-ups Warm-up Easy 400m Jog 3 rounds of: 10 x Kipping Swings 5 x Inchworm Push-ups 10 x Hollow Rocks 5 x Burpees 10…

LOADED

CrossFit Kova – Loaded Warm-up Broomstick Bar Pass Through x 20 Air Squat x 20 Dislocates x 10 Jumping Squat x 10 Snatch Pull x 10 Broad Jump x 5 Snatch High Pull x 10 Broad Jump (landing in Squat) x 5 Power Snatch x 10 Broad Jump (starting and ending in squat) x 5…

FRIDAY

CrossFit Kova – CrossFit Strength Week 1 Power Clean & Jerk 5 x 3 Accessory Clean Pull 3 x 3 Metcon (Time) For time: 50/35 cal Assault Bike 50 Dumbbell Snatches (22.5/15kg) 50 Wall Balls (20/14lbs) Time cap: 13 minutes Warm-up 1 min per station: Row Bike Jog 200m Double Unders/ Skipping With a broomstick:…