CrossFit Cove

ORLANDO SQUEEZE

Every 1:30 (12:00) 
12/10 Calorie Bike 
5 Power Snatches (50-60%) 
RX: 10/8
FX/8/6

GYMNASTICS:

Handstand Walk Practice 
EMOM 10 
Level 1: 
Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position. 
Odd Minute: Double KB Overhead Walk (light weight) 
Level 2: 
Even minute: 15-foot handstand walk or 30 seconds of practice 
Odd Minute: Double KB Overhead Walk (53/35) 
Level 3: 
Even minute: Max unbroken handstand walk within 30 seconds (goal is to not come down for 30 seconds) 
Odd Minute: Double KB Overhead

STRENGTH – Front Squat
5 sets 
3 Front Squats @80% 


ATLANTA BOUNCERS
3 sets 
5:00 AMRAP 
3 Strict Handstand Push Ups 
6 Burpee Over The Bar 
9 Front Squats (135/95) 
-rest 2:00 between sets- 
FX: Kipping HSPU’s
FX: 95/65

Squat Snatch

15:00 to Find 1RM Squat Snatch

DENVER OUTLAWS
5 Rounds 
25 Wall Balls (20/14) 
15 Toes to Bar 
200m Run 
FX: K2C, 14/10 WB

Time Cap: 18 Minutes

“Shock Method” 
3 sets: 
6 Bench Press (Heavy) 
12 Push-ups 
25 Bench Dumbbell Fly (light) 
-Rest 2:00 between sets- 
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.

BISON
5:00 AMRAP 
5-10-15. . . 
Dumbbell Bench Press 
V-Ups 
-rest 1:00-
5:00 AMRAP 
5-10-15. . . 
Ring Rows (Or Bodyweight Bar Rows) 
V-Ups 
-rest 1:00- 
5:00 AMRAP 
5-10-15. . . 
Dumbbell Bench Press 
Ring Rows (Or Bodyweight Bar Rows) 

RX+ (50/35)
RX: (35/25)
FX (Sit Ups, light dumbbell)

Juneteenth
6 rounds for time
19 Burpees
11 Thrusters
63 DUs
Buy Out: 65 Cal Bike
Fx- 95/65
P/O – 115/75
Time Cape: 38 Minutes

“
HAMMERHEADS –
Every 2:00 (14:00) 
200/175m Row 
8 Power Cleans (50-60%) 


ACCESSORY
800 Meter Farmers Carry

STRENGTH –

18:00 to Find 1RM Front Squat

WATERDOGS 
(RX)
4 sets: 
20/16 Calorie Air Bike 
20 Goblet Squats (53/35) 
20 Box Step Ups (24/20) 
-rest 1:00 between sets- 
FX (35/25)

STRENGTH – Deadlift

18 Minutes to Find 1RM Deadlift

“The Mule” 
21-15-9 
Deadlift (315/205) 
Burpee Pull Up 
RX (275/185)
FX (185/125)

Time Cal: 10 Minutes

HYOX CLASS (9AM)

“Clean Up on 40”

3 x 4 min on / 1 min off:

AMRAP:

6 Push-ups

8 Hang Cleans

10 V-ups / Tuck–ups

40 DU / SU

Always start the next AMRAP where you finished.

RX: 135/95

CROSSFIT CLASSES (10:15 and 11:30)

Bring a Friend!
(RX)
Teams of 2 
100/80 Calorie Air Bike 
100 Toes to Bar 
100 Bar Facing Burpees 
100 Front Squats (115/85) 

FX: 80 for reps, Kness to chest, 95/65
Time Cap: 25 Minutes

MINI PUMP – LEG DAY
3 Rounds 
10 Barbell Lunge Walkthroughs @ moderate weight – maintain quality RPE 7 
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7 
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements