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26 Feb 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds 1:30 Row 10 Hanging scap retractions 10 Scap retraction push-ups 10 Ring rows 5 Lateral lunges 5 Squat therapy *Slow and intentional Metcon (AMRAP – Rounds and Reps) AMRAP 30:00 Partner 1- Row 1,000/800m or 2.5/2km bike Partner 2- AMRAP Strict “Cindy” while partner 1 is rowing Then,…

25 Feb 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds 1:00 Single unders 10 Push-ups to down dog 10 Ring rows 10 GHD hip extensions *Use a barbell good morning as needed 10 Back squats *Empty bar 0:30/0:30 Spiderman stretch Build up Snatch Progression (Snatch Deadlift Focus) 5 Snatch deadlift to mid-thigh 5 Snatch deadlift + shrug 5…

19.1

CrossFit Kova – CrossFit Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target6:30am Class: Assault Bike if preferred. Scale as required While waiting for another heat…

22 Feb 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds: 1:30 Row/Bike easy 5 Strict hanging knee raises 10 Goblet squats 0:30/0:30 Pigeon stretch Then 20 Front rack “in and outs” 7 Feet together squats 7 Wide stance squats 7 Front squats *With 0:02 pause in the bottom Build-Up (~9:00) 3 – 3 – 3 – 3 Front…

21 Feb 2019

CrossFit Kova – CrossFit Scaling 400m Run easy “Joint Prep Routine” *Watch the linked video for reference 10/10 Turn head side to side 10/10 Look up and down 10/10 Swing head in crescent shape side to side 10/10 Shoulder rolls forward, then back 10/10 Swing one arm up, while other is down 10/10 Swing arms…

20 Feb 2019

CrossFit Kova – CrossFit Warm-up Tabata Jump Rope Drill Set #1- 8 intervals. 1) Singles 2) Side to side bunny hop 3) Alternating legs 4) In and out 5) High knee 6) Butt kickers 7) Double under 8) Double under or Triple Under *Go through the series 1 time. Spending 0:20 at each movement and…

19 Feb 2019

CrossFit Kova – CrossFit Warm-up 1:00 Hands on box shoulder stretch 2 Rounds 10/8 cal Row 25ft Lateral lunge walk 25ft Toy soldiers 25ft Spiderman walk 25ft Inchworm 10 Air squats Then SKILL AND BUILD UP (~12:00) Overhead Squat Prep: 20 PVC pass throughs *Move hands closer after every 5 reps 5 Overhead squats *Feet…

18 Feb 2019

CrossFit Kova – CrossFit Warm-up EMOM 9:00 Minute 1: Single leg single unders easy *Jump rope Minute 2: Turkish get-up, alternating arms *Light load Minute 3: 3-5 Strict pull-ups *Ring rows 6-10 push-ups 9-15 air squats *Use a rep range that allows a minimum of 0:10 left in the minute. Strive for push-ups from the…

16 February 2019

CrossFit Kova – CrossFit Warm-up 400m run “Chan Warm-up” 8/8 Spiderman lunges 10/10 Lateral lunges Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups) 10/10 Windmills 10/10 Arm circles, (forward/backward) 10/10 Arm pretzels 10/10 Shoulder rolls (forward/backward) 10/10 Wrist circles Then Deadlift Progression (3 Step) *With an empty barbell: 5 From top, to the knees…

15 February 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds Rowing technique drill. 5 Legs only 5 Legs + lean back 15 Full row strokes. *Spend extra time here as needed to dial in rowing technique. Squat with hand reaches *1 Squat with a hold at the bottom + 10 hand reaches alternating arms 10 Beat swings 100ft/100ft…