New cycles!

‘And the new cycle is…..’

Although the beauty of CrossFit is the constant variety of movements and workouts, we like to block off periods of times to focus on different aspects of fitness within our varied programming. For the next several weeks we are going to focus on two different aspects of fitness. First, the strict press. The strict press is a great test of not only strength in the shoulder but also core stability. Secondly, we are going to work on an endurance cycle looking improving our cardiovascular capacity. To start off the cycle we will be testing our 1 rep max strict press today and look for an endurance tester on Wednesday. We are super excited to see what sort of gains we may see at the Cove over the coming months.

 

STRENGTH WOD

Find a one rep max for strict press

 

 WOD

Open	Performance	Fitness
7 Strict HSPU	7 Kipping HSPU	14 Strict Dumbbell Presses
50′ Walking Lunge	50′ Walking Lunge	Alternating Hands (35/20)
21 KB Swings (70/53)	21 KB Swings (53/35)	50′ Walking Lunge
14 Minute AMRAP	14 Minute AMRAP	21 KB Swings (35/26)
		14 Minute AMRAP

Coach’s Tip:  It’s easy to focus on the kettlebell and pushing motion in this workout but strong technique in the lunge is just as important. Be sure to keep the knee stacked over the ankle with each lunge step

CrossFit love! Patrick helps his wife get through 17.5 RX!  Here she is on her last round of doubles… she crushed it!

 

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