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!
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)
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!