Daily WOD

Saturday 3/16/2019

PARTNER WOD

 

“Copy Cat”

You-go-I-go style-

30 min AMRAP:

20 Wall Balls

12/9 Cal Bike

4 Dball over the shoulder

*Holding one band together, run 400m after every round

Scoring = rounds & reps

 

Fx: 14/10, 50/30

P: 20/14, 70/50

O: 20/14, 100/70

 

Coach’s Tip: So the flow of the workout will look like this:  Partner 1 does 20 wall balls, Partner 2 does 20 wall balls. Partner 1 bikes, then Partner 2 bikes. Partner 1 dballs, Partner 2 dballs (finish the work before the other partner works). Then, both people run together.

19.4!

OPEN WEEK FOUR!

 

“19.4”

3 Rounds of:

10 Snatches (65/95)

12 Bar-Facing Burpees

THEN REST THREE MINUTES BEFORE CONTINUING WITH:

3 Rounds of:

10 Bar Muscle Ups

12 Bar Facing Burpees

TIME CAP: 12 MINUTES (INCLUDING 3 MINUTE REST)

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Teenagers 14-15: Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15: Boys snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees Girls snatch 35 lb., perform chin-over-bar pull-ups, may step over bar on the burpees

Masters 55+: Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+: Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Thursday 3/14/2019

WOD

 

“Buzzer Beater”

1 minute intervals-

25 DU

2 Shuttle Sprints

1 Squat Snatch

 

*Shuttle Sprint: 30′ cones; down and back = 1 rep

*If you can’t fit everything in a minute; take the next minute off as rest and then continue

 

Time Cap: 15 min

 

Fx: 85/55, 1:1 Single Under

P: 135/95

O: 165/115 or 75% of 1RM (whichever # is higher)

 

ACCESSORY

 

4 rounds-

8 Hanging Leg Raises w/ 3-sec pause at L-sit position

5 High Box Jumps (do not go higher than 40″)

Rest 1:00

 

Coach’s Tip: Today is about speed with a technical weightlifting movement at the end.  Each interval should be done as fast as possible with the major focus being the Snatch.  Take your time to set up and execute with precision.

Wednesday 3/13/2019

OPEN WEEK FOUR APPROACHES

We have made it half way through this year’s CrossFit Open with only two more workouts left.  For this Friday night we will be going to Hysteria Brewery to celebrate to completing another workout together.   Stop on over after completing 19.4.

 

WOD

“Farmville”

For time:

150 DU

200′ Heavy Farmer’s Carry

20 Russian KB Swings

100 DU

200′ Heavy Farmer’s Carry

20 Russian KB Swings

50 DU

200′ Heavy Farmer’s Carry

20 Russian KB Swings

 

Time Cap: 11 min

 

Fx: 35/25

P: 53/35

O: 70/53

 

ACCESSORY

 

Accessory Pt 1

2:00 DBall Hug Hold

*If the ball drops, penalty is 30 cal bike after Accessory Pt 2

 

Fx: 50/30

P: 70/50

O: 100/70

 

Accessory Pt 2
4 rounds

:40 sec side plank/:20 sec rest

:40 sec side plank/:20 sec rest

:30 sec hollow rock hold/:30 sec rest

 

Coach’s Tip: Nice and grippy today with some underlying core work.  Pick a weight for the Farmers Carry that you do in a least 100′ increments.  KB Swings should be mostly unbroken.

 

All smiles after this workout

 

Tuesday 3/12/2019

STRENGTH

 

Every 90 seconds for 9 min (6 sets):

2 Squat Cleans

*Same weight across (~70-80% of 1RM)

 

WOD

 

“Decisions Decisions- the Sequel”

For time:

81 Thrusters

81 Calorie Row

81 Pull-ups

*Athlete can break up the reps and sets into whatever format they want

 

Time Cap: 20 min

 

Fx: J-hook row, 75/55

P: 95/65

O: 95/65, C2B

 

Coach’s Tip: Metcon comes down to strategy.  Chip away at your weak movements early but throw some of your stronger movements in there to break it up.  Finish up strong!

 

The Open is electric at the Cove!  Anna B. crushing it per usual…

Monday 3/11/2019

WOD

 

“Who do we Appreciate?”

AMRAP in 18 min:

2 Ring MU

4 Deadlifts

6 Bar Facing Burpees

8 Box Jumps

 

Fx: 185/125, Ring Rows x 3, 18/12

P: 245/165, 24/20

O: 275/185, 24/20

 

P/PP Mod

Sub Ring Rows

Deadlift mods: optional sumo if conventional is no longer comfortable, optional Romanian DL or double KB / DB deadlift – can create elevated surface using plates

See mods for finisher

Modify box height or sub box step ups or lateral step ups

 

FINISHER

 

“Jackrabbit”

30 Bar Facing Burpees

Time Cap: 4 minutes

 

P/PP Mod

Modify burpees as needed: up-downs, elevated on box + air squat OR sub 30 slam balls + step over

 

Coach’s Tip: More movements that we may see in the Open for the last two week so let’s get some practice at them all.  Reps are low but rounds will add up.  Quick transitions with minimal rest is key.

YOGA SUNDAY AND OPEN GYM 9A-NOON!

Open season is Sunday Yoga season. Be good to yourself and join us at 8:15 for some recovery time.

 

MONDAY’S WORKOUT

MetCon
“Who do we Appreciate?”
18 min AMRAP
2 Ring MU
4 Deadlifts
6 Bar Facing Burpees
8 Box Jumps

Fx: 185/125, Ring Rows x 3, 18/12
P: 245/165, 24/20
O: 275/185, 24/20

Mini MetCon/Finisher
“Jackrabbit”
30 Bar Facing Burpees
Time Cap: 4 minutes

 

Saturday 3/9/2019

Great job on 19.3! Although this workout was so daunting to so many, we actually saw so many breakthroughs!  We heard the PR gong ring for first-time hand stand push-ups and several athletes went RX for the first time. It was an amazing night here at the Cove!

If you still need to do 19.3, we ask that you work around the class needs for space and equipment.  There are two lanes designated in the back of the gym, but if we need the space for a big class, please wait until it is free.  Thank you in advance!

 

 

PARTNER WOD

 

Buy in: ____ Strict Pull Ups

75 = M/M pair

70 = M/F pair

65 = F/F pair

(bands allowed for scaled pull ups)

Then…

3 Rounds of the following:

20 Synchronized Bar Facing Burpees

40 DB Renegade Rows (split reps; 40 total)

60 Hang Clean and Jerk (split reps; 60 total)

 

Time Cap: 30 min

 

Fx:

FX: 25/10 DB, 95/65

P & O: 35/25 DB, 115/75

 

CHALLENGE

 

“Free Solo” Challenge

Max Time One Arm Hang from Rig

Rest 1 minute

Max Time other arm hang from rig

 

Coach’s Tip: Awesome, longer partner workout for Saturday.  19.3 was pretty short so lets work on a little endurance with a partner.

 

Coach Madison taking her husband for a walk…

19.3!

Get ready for week THREE of the Open!  This workout is a leg doozy to start and then will test your shoulder strength for sure!  Don’t worry if you can’t do a movement beyond the step ups, we have scales available so you can continue for the full 10 minutes of the workout!

FINAL REMINIDER: We will be celebrating completing 19.3 with drinks, food, dancing, and great company at La Palapa in Ellicott City.

 

“19.3”

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box
Time cap: 10 minutes

 

Suggested scale for HSPU will be single arm DB press.  25 per arm.

Rx’d: (Ages 16-54) Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54) *Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Teenagers 14-15: Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15: *Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Girls use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+: Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+: *Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl *Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Judging without judgement!  Come join in the fun Friday!

Thursday 3/7/2019

The Thursday night Facebook Live event continues this week with two Cove OG athletes Teresa F. and Mike K. Tune in around 8:55ish for a preview of Friday’s Night Light’s workout.

Reminder: We will be celebrating completing 19.3 with drinks, food, dancing, and great company at La Palapa in Ellicott City.

Mike getting his game face on during the Clash at the Cove competition.

 

Teresa singing the national anthem for one of the big events.

If you look careful you can find her Cove shell tattoo.

 

WOD

 

Every 4 minutes for 20 minutes:

10 DB Box Stepovers

10 DB Thrusters

10/7 Calorie Bike

50 DU

 

Fx: 25/15#

P: 35/25 (20″)

O: 50/35 (24/20″)

 

P/PP Mod

Optional unweighted stepovers

Focus on breathing during thrusters – exhale on the way up from squat & press, keep ribs stacked over hips – break up movement if necessary

Modify bike cals if needed

Sub 20 light and fast Russian KB swings for DUs

 

ACCESSORY

 

3 rounds

15 Glute Ham Bridges

8 Partner Hamstring Raises from floor

 

P/PP Mod

Exhale on hip raise during glute-ham bridges

Sub banded or unloaded barbell good mornings for

 

Coach’s Tip: Getting in some prep for movements we may still see in the Open.  If you are doing the Open on Friday, come in a maybe hit some active recovery.  If you aren’t, go HAM on the regular WOD!

 

These situps meet the Coach Josh stamp of approval