CrossFit Cove

Zissou (RX+)
Teams of 2 
3 sets (each/1:1) 
50/40 Calorie Air Bike 

RX (40/32)
FX (30/24)


Target time: Sub 3:30 for all 3 sets 
Time cap: 4:00 
Overall time cap: 24:00 

Back Squat
20 Rep Back Squat (weight increased from last week)



Smurphy
800m Run 
2 Rounds 
20 Pullups
40 Pushups
60 Air Squats 
800m Run
Time Cap: 22 Mins

RX: Partitioned during the rounds
FX: Banded or jumping pull ups, 

HYROX CLASS (9 AM)

3 Rounds for time:

10 D-ball over the shoulder

800m Run

30 Push-ups  
800m Run

45 Air squats
 
FX: 600 Meter Run
Time cap = 35 min

CROSSFIT CLASS (10:15 and 11:30 AM)

CREEDENCE CLEARWATER REVIVAL 
Freedom (RX)
Teams of 2 
4 Rounds (24 minutes) 
Partner 1: 
3:00 AMRAP 
30 Double Unders 
10 Toes to Bar 
Partner 2: max distance Row 
Then Switch 
Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds. 
Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters. 
FX: 45 Single unders or 30 seconds of double under practice, 10 Knees-to-chest
rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters. 
MAYHEM MINI-PUMP – Glutes: 
3 Rounds: 
10 Weighted Hip Thrust @ moderate weight 
-rest 30 seconds- 
10 Back Rack Box Step-Ups (each side) @ moderate weight 
-Rest 2 minutes between rounds- 
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

BENCH PRESS – Week 4 
Max Rep Bench Press (weight increased from last week) 
-rest 1:00- 
Burn Out Set (50% of weight above)

FLEETWOOD MAC 
(RX+)

10-9-8-7-6-5-4-3-2-1 
Devils Press (50s/35s) 
100m Run after each set 
RX (35/25)
FX (25/15)

Time Cap: 16 Minutes

Hang Squat Snatch
Every 1:30 (6 sets) 
2 Hang Squat Snatch @75%+ 
-into- 
3×3 Snatch High Pull @80- 90% 

REO SPEEDWAGON
(RX) 
3 Rounds 
12 Box Step ups (24/20) 
12 Pull Ups 
-into- 
3 Rounds 
8 Box Jumps (24/20) 
8 Chest to Bar Pull Ups 
-into- 
3 Rounds 
4 Box Jumps (30/24) 
4 Bar Muscle Ups 
FX: Banded Pull ups, Jumping Chest to Bars, Burpee Pull ups
Time Cap: 18 minutes

Gymnastics 
Strength Option 
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest 
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes 
Level 2: Heel Box Ring Dips / Ring Support Hold 
Level 3: Ring Dips / Ring Support Pulses 
Conditioning Option 
Criteria to be able to do this option: 4-6 Strict Ring Dips 
6 min AMRAP 
2, 4, 6, 8… Strict Ring Dips 
12/10 Calories Air Bike 
(Continue to add 2 strict ring dips) 

AEROSMITH
(RX+)
15/12 Calorie Air Bike 
30 GHDs (Or V-Ups) 
30/24 Calorie Air Bike 
30 GHDs (Or V-Ups) 
45/36 Calorie Air Bike 
30 GHDs (Or V-Ups) 
60/48 Calorie Air Bike 
Time Cap: 
RX: 12/10,24/20,36/30,48/40
FX: 10/8,20/16,30/24 Sit Ups,
Time Cap: 20 Minutes

Back Squat – Week 4 
20 Rep Back Squat (weight increased from last week)

ROLLING STONES
(RX+)
5 rounds 
10 Right Arm Dumbbell Cleans (70/50) 
10 Left Arm Dumbbell Cleans (70/50) 
20 Wall Balls (20/14) 


RX: 50/35
FX: 35/25, 14/10

HYROX CLASS

Team of 2:

6 x 5 min on / 1 min off:

A) AMRAP:
300/250m Row
20 Burpees over rower

B) AMRAP:
300/250m Ski
20 KB Deadlift 2 x 70/53lbs

C) AMRAP:
100 SU (each)
20m Walking lunge (bodyweight only)

JANGO FETT
(RX+) 
Teams of 2
5 sets (each/1:1)
250/200m Row
15 Power Snatch (95/65)
5 Wall Walks

RX: 3 Wall Walks
FX 75/55, 2 scaled wall walks

Time Cap: 24 Minutes

MAYHEM MINI-PUMP –
3 sets Total
10 Turkish Sit Ups
30 Seated Oblique Twists with Med Ball (each side)
30 yd Suit Case Carry (left)
30 yd Suit Case Carry (right)

GYMNASTICS:
Choose either the Rope
Climb Option or the Strict
Pull-up Option. 


Count Dooku

(RX+)
2:00 AMRAP
10 Front Squats (135/95)
10 Box Jump Overs (30/24)
Max Reps Chest to Bar
-Rest 2:00 between sets-
(KG conv: 60/42.5 FS)
*Complete sets until you accumulate 75 Chest to Bar. 
Time cap 22:00 
(6sets). Score is clock time at finish.

RX: Pull Ups
FX: Burpee Pull Ups

Bench Press – Week 3
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out

IMPERIAL MARCH
(RX+)
150-100-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
20-15-10
Push Up + Renegade Row (50s/35s)

RX 100-75-50
FX: 150-100-50 Single Unders, 35/25