May 15th, 2018 - Crossfitcove

May 15th, 2018

Hey athletes!  Continuing with our sprints on the bike we are upping the capacity a little bit with more cals each set.  These are great for training working recovery and being able to push past your comfort zone.  Being able to recover quickly in the middle of a workout is key.  It will also help work ay soreness out from the heavy Back Squats and Thrusters from today.  Finish off the extra work with some strict gymnastic work.  Remember, we are laying a solid foundation with strict movement and strength.  Focus on you body positioning in relation to the wall or box.  Make sure you are not over arching through your midsection.  If you can’t do a Strict HSPU against the wall but a regular Pike Pushups from a box is too easy, put a deficit on there.




5 x 15/12 cals

*rest as needed between sets

*score fastest round




Complete 4 sets:


*3 second eccentric/lowering

Rx  Strict (add deficit if needed)

Scaled  HSPUs from Pike Position on box (add deficit if needed)

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