CrossFit Cove

Gymnastics Skill
Pressing (Week 1) 
Pressing Test Day: 
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes. 
Level 2: Complete max effort kipping handstand push-ups within 2 minutes. 
Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes. 
Make sure you save these numbers so you can use them throughout the cycle.

Going Dark

50/40 Calorie Air Bike 
200ft Farmer Carry (70s/50s) 
50 Hand Release Push Ups 
200ft Farmers Carry (70s/50s) 
50/40 Calorie Air Bike 

FX: 30/24 AB, 50/35 Farmers Carry
Time Cap: 22 Minutes

STRENGTH – SPLIT JERK
Split Jerk Footwork Drill (3×5 each side) 
Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%) 
-Focus: Stability, timing, and crisp foot transition-

ALL CROSSED UP
15 Wall Walks 
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35) 
30 Crossover Single Unders 
30 Toes to Bar 
30 Crossover Single Unders 
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35) 
30 Crossover Single Unders 
30 Toes to Bar 
30 Crossover Single Unders 
10 Dumbbell Shoulder to Overhead (70/50)
FX: 50/35, 60 Single Unders
Time Cap: 15 Minutes

Strength – Pull Ups and Back Squat
Build to a 1RM Heavy Back Squat in 5-6 working sets 

Post: 3 sets of 5-8 Weighted Pull Ups (or challenging banded strict pull up)

Time:20 Minutes

THROTTLE UP/HAMMER DOWN
15/12 Calorie Row
10 Chest to Bar Pull-ups 
12 Burpee Box Jump Overs (20) 
@5:00 
15/12 Assault Bike 
10 Chest to Bar Pull-ups 
12 Burpee Box Jump Overs (20)

Time Cap: 10Minutes
RX: Pull Ups
FX: 12/9 Row, 12/9 Assault Bike, Scaled Pull Ups,

Partner Hammer Down
Teams of 2
150/120 Calorie Air Bike
150 Dumbbell Hang Power Cleans (50s/35s)
150 Dumbbell Bench Press (50s/35s)
150/120 Calorie Air Bike
RX: 100/80 cals
FX: 35/25, 80/65
Time Cap: 28 Minutes

MAYHEM MINI-PUMP – Core
3 sets:
10 Single Arm KB Situps
(Left)
10 Single Arm KB Situps
(Right)
-rest 30 seconds-
15 Standing Banded Pallof
Press (each side)
-rest 30 seconds-
5 Plank Clock Walks (5 Left/5
Right)

GYMNASTICS:
Today we’re taking 10
minutes to work on form/
efficiency and warm-up for
the workout ahead. Break
into small groups based on
ability and practice at the
appropriate level below.
Level 1: Kip Swings and
Jumping Pull Ups
Level 2: Kip Swings and
Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups
OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups
Advanced athletes can
alternatively choose to
practice Strict Bar


– PIT NOW! – 
Every 5:00 (5 sets)
500/450m Row
5 Bar Muscle Ups (or 10 Chest to Bar)
25ft Handstand Walk (or 2 Wall Walks)
Time Cap Each Set: 4 Minutes

FX: Scaled Pull Ups, Scaled Wall Walks or 20 shoulder taps

Bristol Night Race
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (225/155)
RX: 185/125
RX: 155/105

MAYHEM MINI-PUMP –
GLUTES
3-4 Rounds
10 Weighted Hip Thrust @
moderate weight – maintain
quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @
moderate weight – maintain
quality RPE 7 (Or 15
Supermans)
-rest 1 minute between
rounds-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to

BUBBA 
8 Sets
10 Thrusters (95/65)
10 Burpee Over Bar
-rest 1:1 between sets-
FX: 75:55
Time Cap: 25 Minutes
Target sets: 1:30 

ACCESSORY –
Accumulate 3:00 minutes
of each:
Dead Hang Hold on pull
up bar
Handstand Hold against wall
You can rotate between the
two movements as often
as needed. Track times
separately and accumulate
3 minutes in each position.
Score is total clock time at
finish.
There is a 12 minute time cap.
Scaling options:
Double Dumbbell/Kettlebell
Farmer Carry Hold
Plank Hold or Knee Plank
Hold
You can also scale down
to accumulating 2 minutes
instead of 3.