CrossFit Kova – CrossFit

Strength Week 7

Front Squat

7 x 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

Run 200m

6 Toes-to-Bar

6 Burpee Box Jumps (24/20″)

*Add 2 reps to the T2B & BBJ every round


Samson Stretch

Pigeon Stretch

Banded Tricep Stretch

2 rounds (30 sec on/ 30 sec off):

– Alternating Spiderman Lunge (from standing)

– Russian Twist with Wall Ball

– Medicine Ball Clean

– Plank to Top of Push-up to Shoulder Tap


– 7 x 2 Front Squat

– Go as heavy as you can across all of your sets today, not just at the end

– Think about trying to maximise the total load shifted across the session

– Actively press out your knees and drive your elbows up as you descend into the bottom of each rep

– Stand up with as much speed as possible

– Part B is a 15 min AMRAP with climbing reps

– Round 1 is 6 reps of each, round 2 is 8 reps of each, round 3 is 10 reps of each etc.

– Try and push the pace on the inside movements today and be steady on the run

– See if you can maintain the same pace as the rep ranges begin to increase

– Rather than resting on the movements, use the run as more of a recovery effort to maximise your 15 mins


Run – Row 200 or Bike 15/10 cals

T2B – T2B attempts, hanging knee raises, V-ups, sit-ups

Burpee Box Jump – kickback burpee, step down/ step up burpee, reduce box height, step up

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