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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…

THURSDAY

CrossFit Kova – CrossFit Metcon (AMRAP – Reps) 5 rounds: 1 minute Row (cals) 1 minute Lunges (alternate legs) 1 minute Burpees 2 minutes to Run 400m Rest 2 minutes between each round Warm-up Turkish Get-up Practice for 8-10 minutes (trainer led) using a light dumbbell – try to accunmulate 10 -20 reps in this…

WEDNESDAY

CrossFit Kova – CrossFit Weightlifting Hang Squat Clean 3-3-3-3-3 Metcon (Time) 21-15-9 Front Squat (60kg/40kg) Toes-to-Bar Dumbbell Push Press (22.5kg/15kg) Time cap: 16 minutes Warm-up Tabata MAsh-up (slow and steady pace) Air Squat Bear Crawl Lunge Push-up (2 rounds of each) Then, with an empty barbell: – Jump & Shrug x 3 – Hang Pull…

Vertical Press/HSPU

CrossFit Kova – Body Warm-up Part A. 1 Round 10 x Arm/Shoulder Circles 10 Wrist Circles Part B. 2 Rounds 30s Shoulder Flexion Stretch 5 Box Pike Walk + Pulse 5 Scap Pull Ups + Arch 4-Point Handstand Hold ( Front Support – 3/4 Handstand – Wall-Facing – Long Hollow Plank) x 20s/positi Gymnastics 3…

TUESDAY

CrossFit Kova – CrossFit Weightlifting Strict Press 5-5-5-5-5 Gymnastics Strength Strict Pull-up 5-5-5-5-5 *Perform these as weighted strict pull-ups if you find this rep scheme easy Metcon (Time) 3 rounds for time: 80 Double Unders 40 Push-ups 20 Pull-ups Time cap: 15 minutes Warm-up Awkward Carries Warm Up: Perform 6 x 50m carries with a…

MONDAY

CrossFit Kova – CrossFit Metcon (Time) CrossFit Open 17.1 For time: 10 Dumbbell Snatches (22.5kg/15kg) 15 Burpee Box Jump Overs (24″/20″) 20 Dumbbell Snatches (22.5kg/15kg) 15 Burpee Box Jump Overs (24″/20″) 30 Dumbbell Snatches (22.5kg/15kg) 15 Burpee Box Jump Overs (24″/20″) 40 Dumbbell Snatches (22.5kg/15kg) 15 Burpee Box Jump Overs (24″/20″) 50 Dumbbell Snatches (22.5kg/15kg)…

SATURDAY

CrossFit Kova – CrossFit Metcon (Time) “Luce” 3 rounds for time: Run 1km 10 Muscle Ups 100 Squats Warm-up Running warm up: – High Knee Pull to Chest Walk – Heel to Butt Walk – Walking Toe Touches – Walking Butt Sits (Glute Stretch) – Sumo Squats – Running High Knees – Running Butt Kicks…

FRIDAY

CrossFit Kova – CrossFit Metcon (Time) For time: 50/35 cal Assault Bike 50 Toes to Bar 50/35 cal Row 50 Handstand Push-ups Time cap: 25 minutes Metcon (No Measure) 2 rounds: 1 min Hollow Rocks Rest 1 min 1 min V-ups Rest 1 min 1 min Plank Hold Rest 1 min Warm-up Stretch out hips…

THURSDAY

CrossFit Kova – CrossFit Weightlifting Front Squat 2-2-2-2-2 Go every 2nd minute Metcon (AMRAP – Reps) AMRAP 3 minutes: 15 Thrusters (42kg/30kg) 15 Burpees Rest 2 minutes AMRAP 3 minutes: 10 Thrusters (42kg/30kg) 10 Burpees Rest 2 minutes AMRAP 3 minutes: 5 Thrusters (42kg/30kg) 5 Burpees Warm-up 3 rounds of: 10 x Air Squat with…