START OF ENGINE EXPRESS AND UPDATES — Crossfitcove

START OF ENGINE EXPRESS AND UPDATES

UPDATES FROM TODAY’S

TEST CLASSES

ENGINE EXPRESS WORKOUTS

WITH COACH MARIA

We are excited to announce we are going to be providing some additional programming for all those Covies that are working out at home.  Coach Maria will be providing three additional workouts (not in place of the normal CrossFit workouts) a week to help build your engine in only 30 minutes. The equipment requirements will be minimal. To launch the program, Coach Maria will be running a noon zoom class tomorrow for those that are ready to try it out.

Program Description: Engine Express is a body-weight boot camp-style workout that can be done in a small space in a short amount of time. The movements are inspired by the functional movement that we do in CrossFit and also tap into other unique ways of moving our bodies. The focus is primarily on conditioning and mobility, but strength, specifically core plays a big role in these workouts. 

ENGINE EXPRESS

Noon Zoom with Coach Maria

:30on / :10off 4 Rounds – :30 rest
MAX lunge hovers or ninja jumps to drop-back lunge
MAX high-low planks
MAX superman crunches to push up
MAX bunny hops or side to side floor thruster
MAX crab toe touches or toe crunches
MAX shoulder tap burpees

COVE CLASS WORKOUTS

STRENGTH

Every 90 seconds for 5 rounds
5 Push Press + 20 second hold at top on last rep

Fx: 95/65
P: 115/75
O: 135/95

DBs:
Fx: 35/25
P/O: 50/35

COVE CLASS

METCON
4 rounds
6 Deadlifts
12 Push Press
100m weighted carry

Time Cap: 12 min

If using DBs, it’s a farmer’s carry
BB = Overhead Carry

Fx: 95/65
P: 115/75
O: 135/95

Leave a reply

Your email address will not be published.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