Monday 10/1/2018 - Crossfitcove

Monday 10/1/2018

VOLUNTEERS NEEDED!

Hey Covies! If you did not sign up to compete at Clash at the Cove this weekend, you can still play a major role in the success of the day!  We are actively seeking volunteers for judging, scoring and equipment management.  Please sign up at the white board at the gym!  And stay tuned for more WOD announcements SOOOOOOOON!

 

GYMNASTICS

 

Pullup Cycle

4 sets:

5 Strict Pull ups or 5 barbell Seated pull ups

90 Degree hold 10-15 seconds

5 Wide Grip Pull ups (strict or kipping) or 5 barbell Seated Wide Grip Pull ups

 

Muscle-up Cycle

4 sets:

4 Muscle ups or 3 Jumping Muscle ups

5 Ring Dips

6 Ring Rows (feet elevated, pause at chest)

 

P/PP Mods:

10 ring rows

10 box dips

5 barbell seated pulls w/ wide grip

 

WOD

 

4 rounds:

2 minutes on, 1 minute off-

10 Power Cleans

10 Burpees

Max Assault Bike Cals

 

Fitness: 75/55

Performance: 95/65

Open: 115/75

P/PP Mods:

10 DB Power Cleans

10 modified Burpees

 

Coach’s Tip: Get them pulling muscles ready! Today we start to hit Pullups or Muscle-ups if you have them.  This is a big step in the progression.  Make sure you are doing them WELL and not sloppy.  If the strength is not there you should be doing a progression.  The workout is fast and aggressive.  You should have at least 45-30 seconds on the bike to go all out.  Remember, you have rest after each round.

 

Covies working hard for a great cause…

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