Thursday September 6th, 2018 - Crossfitcove

Thursday September 6th, 2018



2 minutes at each station for 12 minutes (2 rnds):

Station 1- Rope Climb Practice – no more than 4 accents

Station 2- Free standing Handstand practice

Station 3- Hollow Hold then Roll into Superman Hold


P/PP Mods:
-Sub Sled or KB pull for rope climbs

-Handstands against wall OR legs up wall for inversion benefits

-Sub 10x Cat / Cow for Hollow to Superman




12 min AMRAP:

30 KB Swings

30 Toes to Bar

50 Double Unders

1 Rope Climb

20 KB Swings

20 Toes to Bar

50 Double Unders

1 Rope Climb

10 KB Swings

10 Toes to Bar

50 Double Unders

1 Rope Climb


Fitness: 35/26

Performance: 53/35

Open: 70/53 (75 doubles)

P/PP Mods:
-Russian KB swings

-Sub Slam balls for T2B

-Sub 50 Rope waves (25 / arm) for doubles

-Sub 1 seated KB pull for rope climb


Coach’s Tip: Fun skill work to start the day off.  Pulling, pressing, and core tension will all have carry over into our new cycles.  The metcon is extremely grip-heavy so grip strength is going to be the first thing to go.  Keep that in mind when choosing how to break up your sets,

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