TIME TO PLAY!
Today should be a super fun workout where we get to touch lots of ‘toys’ at the gym. Today is not the day to learn a new skill, per se, it’s a time to work on the technique and getting more efficient at the ones you are already developing. For example, if you have never done GHDs in a Metcon, today is certainly not the day to try them (sets of 15 will crush your core if you are not used to training on this implement). Rather, work on your sit ups and swinging your arms to build more momentum. And we don’t want to see people flailing around on the ropes during the WOD. Feel free to play around on the warmup, but if ropes are new to you, stick with the sled pull today for the workout itself. Pending class sizes you may have to wait for a rope or a sled, but remember, this isn’t about breaking a world record time, it’s about technique and having FUN!
WELCOME FED HILL!
CrossFit Federal Hill is closed for the Level 1 Cert Course this weekend, so we are opening the doors to their athletes to join in the fun. If you see a new face (or even a familiar one from a prior visit), give a fist pump or high five. They’re used to that. #noplacelikecove
1 Rope Climb
20 1 Arm DB Snatches (alternating arms)
30 Sit Ups
50 Double Unders
Fitness: 35/20/Seated Sled Pull
RX+: 50/35/15 GHDs/2 Ring Muscle Ups
Coach’s Tip: The legs get a break from yesterdays thrusters, but the forearms will be feeling this one! While the clock will be running, use this as an opportunity to work on really solid form on the Snatches. You’ll be doing 80 snatches total and if you recall 17.1, having a good tight core and a flat back is key to feeling great the next day!
If you haven’t met Shelby S. yet, you’re missing out. She comes off as super sweet, but she’s a beast in sheep’s clothing! Here she is crushing the Push Press…