Monday, January 16th 2016 — Crossfitcove

Monday, January 16th 2016



One of our most favorite things is when our athletes step outside their comfort zone and try new things, and this was certainly a weekend where people did just that.  We had several athletes compete in their first competition (or their first “outside the box” competition) and even had one travel all the way to Miami to compete in her first elite invitational event.   We’d bet most of these people would tell you they were incredibly nervous or anxious going in (and maybe lost some sleep thinking about it), but we guarantee you that NONE of them regret doing it.  If you are thinking about competing or want to know more about it, we are more than happy to talk to you.  It’s an experience you will never forget.  




Some highlights included athletes hitting PRs, not just once, but multiple times.  We saw people do movements they had never done before and work seamlessly as unified teams.  We had people place on the podium and others who held their own against people who have been competing for years.  We had the best fans in the house and we appreciate the Cove love that was felt there and virtually!  All in all, a great weekend for the Cove and we’re excited to watch our next batch compete at the Battle of Baltimore on Saturday, January 28th!


Find a heavy Hanging Power Clean

12 Minute EMOM (Every Minute on the Minute):
8 Hang Power Cleans
10 Slam Balls
12 Knees to Waist (or Knees to Chest or Toes to Bar)




EMOM for 8 minutes 

MU- 5 strict ring pull ups (pull as high as possible) + 6 tempo Push ups (3 seconds down then explode up)

Pull Ups- 5 strict pull ups with a 2 second pause at the top +  6 kips with a towel between the feet

Toes to Bar -5 strict leg raises + 6 kipping straight leg toes to bar (get as high as possible with straight legs while you maintain a kip) 




10 Power Cleans

18 Box Jumps (jump up/step down)

3 Rounds


Fitness: 115/75

RX: 135/95

RX+: 155/105



10 Min Time Cap


Coach’s Tip: The jump up step down ensures safety, but it also works explosiveness off the ground. It eliminates the stretch reflex and makes you explode from a more static position.  The weight on the clean should be something heavy, but not singles out of the gate.  At least be able to string a set of five on the first go!



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