Category: Cardio

21st December 2018

CrossFit Kova – CrossFit Warm-up 15 MINUTES FOR QUALITY: 5 DB Man Makers 5-8 Strict HSPU or Box Pike 10 Squat Press Outs (from the bottom of the squat press from the front) 50m Single Arm Waiter Carry + 5 Single Arm Thrusters every 10m (all on one arm and then repeat on the other)…

20th December 2018

CrossFit Kova – CrossFit Warm-up 3×10 Single Arm High Pulls (each arm) 3×10 Single Arm Strict Press (each arm – 30 sec hold at the top of the 10th rep) 3×10 Weighted Box Step Ups (each leg) Then, With a 10 minute running clock: Work upto a HEAVY Squat Clean (WITH GOOD FORM) “Operation Red…

19th December 2018

CrossFit Kova – CrossFit Warm-up 3 sets: :20 steady assault bike + :20 Fast + :20 recovery Rest as needed until its your turn again. Approximately 2 mins Then, 12 alternate arm and leg reaches :30 lat distraction (each side) 10 plate windmills around the head :30 scap distration (each side) 8 burpees :30 chest…

18th December 2018

CrossFit Kova – CrossFit Warm-up 200m Assault bike 100m row :30 sec inactive squat hold 1 min plank :30 active squat hold 15 squat to high bum with hands on toes Then, 5 mins Hip/hamstring/quad stretching – self guided Back Squat (5-3-1-1-1-1-1) * Its time to test our back squats. Make sure you have warmed…

17th December 2018

CrossFit Kova – CrossFit Warm-up For Quality: 40m DB Lunge Press (20m each arm) 40 Strict C2B Pull-ups w/ Band 40 Strict TTB 40 Handstand Shoulder Taps (Pike off a box if needed) (Partition as needed. Suggested 4×10) * 15 min running clock to get this done. Scale: Chin over bar pull up Strict 1/2…

15th December 2018

CrossFit Kova – CrossFit Warm-up 800m jog or bike and then rip in. Spend a couple of minutes practising a few reps of each movement. Metcon (3 Rounds for reps) Max reps/cals: 3 sets Row :45 – Rest :15 Row :30 – Rest :30 Row :15 – Rest :45 Rest 1 minute 3 Sets for…

14th December 2018

CrossFit Kova – CrossFit Warm-up 2-3 ROUNDS FOR QUALITY: 10 Cuban Press with a broomstick 14 Single Arm High Pulls (each arm) 30m Single Arm Overhead Carry (each arm) 30 Second Side Plank (each side) * 15 minute clock Metcon (Time) Every 30 sec for 15 minutes: 1 Squat Snatch (moderate weight – approx 75%…

13th December 2018

CrossFit Kova – CrossFit Warm-up 2 Rounds for Quality 20 Lateral High Box Step Ups (10 each leg) 10 Toes to Rope 15m Crab Walk 200m Run Metcon (Time) For Time: 800m Run 18 Box Jumps (30″/24″) 12 Power Cleans (70kg/50kg) 6 Rope Climbs 400m Run 9 Box Jumps 6 Power Cleans 3 Legless Rope…

12th December 2018

CrossFit Kova – CrossFit Warm-up :30 in each of the following stretches Samson stretch Calf stretch Pigeon stretch Hamstring stretch Relaxed bar hang Metcon (Calories) 8 Minutes Max Calorie Bike Rest 3 min 100m DB/KB Farmers carry 5 Deadlifts every 10m* This is not going to be comfortable but we want you to try and…

11th December 2018

CrossFit Kova – CrossFit Warm-up 10 cal row 5 Top of dip ring swings 10 Band strict press 5 Bottom of dip ring swings 10 Kipping swings with a TTB or attempted TTB every second kip 5 Inchworms + push up Then, 3 mins DU practice Metcon (No Measure) 12 min EMOM Odd: 8 Strict…