Category: Cardio

18 January 2019

CrossFit Kova – CrossFit Warm-up “Joint Prep Routine” (~10:00) 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 across body at 45º with right arm high,…

15 January 2019

CrossFit Kova – CrossFit Prep “Joint Prep Routine” (~10:00) 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 across body at 45º with right arm high,…

14 January 2019

CrossFit Kova – CrossFit Warm-up EMOM 10:00 Minute 1:00 *Row 0:45 Minute 2:00 *0:30 Deep squat hold + 5 air squat Minute 3:00 *0:45 Jump rope or low plate jumps Minute 4:00 *15 Band good mornings Minute 5:00 *0:30 Pass-throughs with PVC + 5 reverse grip PVC pass throughs Prep Sumo Deadlift High Pull Progression…

12 January 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds The slug wall squat: As a group, athletes line up on a wall for a wall squat. Have one athlete at the end come off the wall and crawl under the other athletes ending up on the other end of the wall. That athlete takes their new spot…

11 January 2019

CrossFit Kova – CrossFit Warm-up (~10:00) “Cardio Ramp Up – Shoulder and Back Focus” On a bike or rower, complete 5 intervals of: 0:50 Easy 0:10 Hard Then, complete 3 rounds not for time of: 5/5 Windmills 5/5 Cross-body dumbbell muscle snatch Prep Snatch Prep (~5:00) 10 Pass throughs 10 Snatch grip push press 5…

10 January 2019

CrossFit Kova – CrossFit Warm-up 3:00 Row, bike, jog, or jump rope easy Shoulder Mobility Exercises: 1:00/1:00 Foam roll lats (right and left) 1:00/1:00 Barbell pec mash (right and left) 1:00/1:00 PVC pass throughs (12:00) WAX – ON, WAX – OFF 2 Rounds 5 Ring pull back drill 3 Ring pull back hold drill 10…

09 January 2019

CrossFit Kova – CrossFit Warm-up (~10:00) “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 across body…

08 January 2019

CrossFit Kova – CrossFit Warm-up 2 Rounds – 10:00 (including Chan warmup) 0:20 Jumping jacks 0:10 Rest 0:20 Mountain climbers – feet to outside of hands 0:10 Rest then “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…

7th January 2019

CrossFit Kova – CrossFit Warm-up 1 Round 30m High knees 4 Burpees 30m But kickers 4 Burpees 20/20 Single leg lateral hops 4 Burpees 1:00 Hands on box shoulder stretch 4 Burpees Prep Shoulder Press and Push Press warm up * Perform all drills with an unloaded barbell 10 Shoulder press 5 Dip and hold…

05 January 2019

CrossFit Kova – CrossFit Warm-up 8 Cycles (spots) each leg Tigger point calf smash. One cycle = 5 back and forth 5 front and back 5 Rotate foot *Use a trigger point roller or kettlebell as equipment allows. Metcon (Time) Partner “Chad” 1000 Step-ups (20″) *Accumulate between partners. *Use a 20kg/10kg pack or vest if…