19th March 2019

CrossFit Kova – CrossFit


2 Rounds of:

250m Row easy

200m Run easy

2 Rounds

10 Cossack squats

10 Air squats

0:30/0:30 Samson stretch

*If the weather does not permit running use a variation of other “cardio” equipment you have in the gym.


Rope Climb Progression (A)

10 Rope row

*Switch top and bottom hand after 5 reps.

5 Rope hang knees to elbows

3 Box wrap or j-hook drill

3 One pull for max height attempts. Utilize one of the following options:

*Use jumping variation. Jump and grab the rope with relatively straight arms, hook or wrap legs around the rope and do one pull to stand.

Build Up

*Review the workout and options.

*Demonstrate the dumbbell box step over and have athletes perform 2 sets of 4 reps building in load.

*Finalize rope climb variation.

Metcon (Time)

For time:

1,000m Row

50 Dumbbell box step overs (22.5/15 per hand, 20″/16″ box)

5 Rope climbs

50 Goblet squats (22.5/15)

1,000m Run
The first 3 movements will tax the grip significantly. The box step overs will be time-consuming for most, even if there is very little rest between reps. The rope climb volume is not high but the prior movements will impact performance here significantly. The goblet squats should be light to moderately loaded but the placement in the workout will increase the demand.



*Reduce distance if the 1000m row will exceed 5:00.

Dumbbell Box Step Overs

*Reduce load to be completed in under 6:00.

*Reduce reps, load, and height per the athletes capacity. 35 reps can be very demanding.

Rope Climbs

*If 5 rope climbs is a walk in the park use legless.

*Decrease reps if climbs will exceed 2:00.

*Decrease height of the climb.

*Make 5 rope climb attempts

*Complete 5 lying pull to stands.

Goblet Squats

*Reduce load so that 50 reps takes less than 3:00.

*Reduce reps to 35 and reduce load so that these reps are completed in 3 sets or less.


*Reduce distance to be completed in no longer than 5:00.

*Use other cardio equipment with a distance that will take 4:00.

Cool Down

1:00 Kneeling forearm stretch

1:30/1:30 Couch stretch- elbow to foot

Leave a Reply

Your email address will not be published. Required fields are marked *