VOTE FOR HOWARD COUNTY’S BEST CROSSFIT!
WE NEED YOUR HELP!
We try hard not to make a lot of asks of our athletes. We ask that you support each other (cheer one another on and wait to put your equipment away until the last person is done) and respect the equipment (strip barbells properly and keep the chalk in the buckets), but once a year we make a big ask of each of you — and that is to vote for the CrossFit Cove as the best box in Howard County!
Thanks to you all, we have won this honor the last two years running… and we want the hat trick! It would mean a ton to us if you could take a moment to click on the following link and check the box for “CrossFit Cove” for question 67. You do NOT have to complete the whole survey. Just scroll to question #67 and vote for us (then scroll to the bottom to hit “SUBMIT”). And not that we want to trick the system, but if you REALLY think it’s the best box it seems you can vote more than once if you use different browsers 😉
Regardless of the outcome, we know in our hearts we have the best athletes and the best box. We just want everyone else to know it too.
VOTE HERE FOR HOWARD COUNTY’S BEST CROSSFIT
STRENGTH
HSPU
:30 on :30 off for 6 minutes
Strict HSPU or Strict HSPU from a box
THEN
3 sets:
10 Kneeling DB Arnold presses
10 Hollow to Superman Roll
Max Strict Press Empty barbell or 75/55
Pushup
:30 on :30 off for 6 minutes
Barbell Push ups (pick a challenging scale)
THEN
3 sets:
10 Kneeling DB Arnold presses
10 Hollow to superman Roll
Max Overhead Tricep extensions with a DB
P/PP Strength Mods
Incline Barbell Push ups (no breath-holding, be mindful of coning)
Sub 10 controlled bird dogs for hollow to superman rolls
METCON
For time:
800 M Run
30 Bar Facing Burpees
30 Power Snatch
*13 min time cap
Fitness: 95/65 (40 Power Snatch)
Performance: 135/95
Open: 155/105
P/PP MetCon Mods
4 minute assault bike – shoot to maintain over 200watts throughout (or modify run volume)
Slam ball step overs (ball slam, step over ball)
30 alternating DB snatch (from hang if needed)
Coach’s Tip: Last week of Skill/Strength Work before our gymnastics re-test next week! Very similar to last week with the work/rest ratio with some different accessory work. The metcon is another sprint style workout. Remember, even though you will be tired- efficient movement on the Snatches will lead to a faster time. If you are averse from running in the rain (it might get wet tomorrow) the recommended scale is 60 cals on the assault bike for men and 50 for women. But you don’t get that “RX” button without the run!
A long overdue welcome to our next generation of Covies. Nina and Joe welcomed these beautiful twins (Sophia and Jed) to the world a few weeks ago! HUGE congrats to this instant family of four!
