POOL WOD LESS THAN TWO WEEKS AWAY! - Crossfitcove

POOL WOD LESS THAN TWO WEEKS AWAY!

SWIM WOD! TWO WEEKS AWAY!

It’s BAAAACK!  Time to head out of the box and into the pool.  Mark August 18th on your calendars and stay tuned for more details!  A huge advanced thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event.  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!

 

SKILL WOD

 

HSPU

:30 on :30 off for 5 minutes

Strict HSPU or Strict HSPU from a box

THEN

3 sets:

10 Close Grip Push ups

10 Z Presses with DBs

10 Hollow Rocks

 

Pushup

:30 on :30 off for 5 minutes

Negative Pushups (deficit, super slow)

THEN

3 sets:

10 Close Grip Barbell Push ups

10 Z Presses with DBs

10 Hollow Rocks

 

P/PP Scales:

Negative pushups- modify angle of push up as necessary

Hollow Rocks- sub bird dogs – slow and controlled, do not lean in to one side

 

METCON

 

For time:

25 Burpees

30 Clean and Jerks

25 Burpees

 

*10 min time cap

 

Fitness: 95/65

Performance: 135/95

Open: 155/105

 

P/PP Scales

Mod burpees w/ box or mat OR opt for slam balls

DB C&J, can do strict press if jerks increase pelvic floor pressure

 

 Coach’s Tip:   More full movement volume for the skill work followed by lighter accessory work.  This should be the focus for the day.  The metcon should be a sprint style with big sets of C&Js.  Set a quick pace on the first set of burpees (but don’t redline) and let it fly with the last set.

 

Jennifer H. is not just an early morning warrior, she’s turning into quite the beast!

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