12th March 2019

CrossFit Kova – CrossFit


3 Rounds:

0:20 Jumping jacks

0:10 Rest

0:20 Mountain climber- feet to outside of hands

0:10 Rest

2 Rounds:

10 Cossack squats

20/20 Lateral leg swings

0:30/0:30 Spiderman stretch


Back Squat Prep – 5 mins

10 VMO goblet squats

10 Squat therapy

10 Back squat

*Empty barbell

*Perform the first 5 reps with a 0:03 pause in the bottom.

Build-Up – 10 mins

5 – 4 – 3 – 2 – 1

Back Squat

*Building up to your first work set of the day.

Take care of any final workout prep during this time.

Back Squat (3 x 5 )

Every 4:00 for 12:00 (3 sets):

5 Back squats

*Increase loads from last week, March 4.

This is a relatively low volume strength training session. The first set should be very challenging and allow for only 2-3 reps left in the tank. Increase load slightly for the second set, adjust weight up or down based on the success of the second set. Attempt to increase loads lifted from last week.


EMOM 9:00

Minute 1

15/12cal Row or bike

Minute 2

6/6 Front rack dumbbell walking lunges

Minute 3


*The dumbbell walking lunges is 12 reps total (6 reps per leg).

*EMOM Every minute on the minute.

This session is primarily being used for lower body accessory work. Use loads on the walking lunges that are challenging but allow for 12 reps to be completed with



*12/10 cals

*Row/bike at a moderate to moderately-hard effort for 0:50.

Front Rack Dumbbell Walking Lunges

*Decrease the load as needed to do 12 reps consecutively while keeping several reps in the tank.

*Complete this movement unloaded if needed.

Cool Down

1:00/1:00 Barbell quad roll

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