CrossFit Cove

Strength – Power Clean
Take 12 minutes to work up to a heavy triple power clean

EARNHARDT 
3 Sets
3 Rounds
10 Power Cleans (155/105)
15 GHDs (or V-Ups)
–rest 3:00 between sets-
Time Cap: 21 Minutes
RX: 135/95
FX: 95/65, sit ups

JUMP ROPE SKILL SESSION
Let’s take 5 minutes to
practice and improve on one
of the following. Break into
small groups based on ability
and practice together.
Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single
Unders
Level 4: Crossover

The Intimidator (PARTNER)
Teams of 2
@0:00
Partner 1: 21-15-9 Calorie Air Bike (Females: 16-12-8)
Partner 2: 50ft Dumbbell Front Rack Lunge (50s/35s)
Switch after both are complete
@12:00
Partner 1: 21-15-9 Calorie Air Bike (Females: 16-12-8)
Partner 2: 10 Dumbbell Box Step Overs(50s/35s)(20)
Switch after both are complete
@24:00
Partner 1: 21-15-9 Calorie Air Bike (Females: 16-12-8)
Partner 2: 50ft Dumbbell Front Rack Lunge (50s/35s)
Switch after both are complete
Total Time: 36 Minutes

FX 35/25

FALLOW 
Teams of 2 
Every 6:00 (5 sets) 
Partner 1: 
500/400m Row 
Partner 2: 
10 Devils Press (35s/25s) 
100m Run 
*Switch when both are completed 
Time Cap: 30 Minutes

GYMNASTICS: 
Handstand Push Ups 
Test Day! 
On a running clock: 
Level 1: 
0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface 
2-4 minutes: REST 
4-6 minutes: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps 
Level 2: 
0-2 minutes: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups] 
2-4 minutes: REST 
4-6 minutes: Max effort Handstand Walking OR max wall walks 
Level 3: 
0-2 minutes: Max effort deficit kipping handstand push-ups [2 in deficit] 
2-4 minutes: REST 
4-6 minutes: Max effort

Roe 
25-20-15-10-5 Toes to Bar 
50-40-30-20-10 Air Squats
FX: Knees to Chest
Time Cap: 15 Minutes

Moose
7 rounds 
7 Push Press (115/85) 
7 Burpee over Bar 
49 Double Unders 
FX: 75/55

Time Cap: 13 Minutes
ACCESSORY
3 Sets
10 Landmine Press (each) @ Moderate weight – maintain control and quality 
10 Landmine Twists @ Moderate weight – maintain control and quality 
10 Landmine RDL (each) @ Moderate weight – maintain control and quality 
*Rest 2:00 between sets 
**Athletes can partner up and go 1:1 on sets 

Wapiti 
3 sets: 
30/24 Calorie Air Bike 
100ft Dumbbell Walking Lunge (50s/35s) 
-rest 3:00 between sets-

FX: 35/25, 20/16 cals


ACCESSORY
Accumulate 4 minutes of a kettlebell front rack carry 
-rest as needed between breaks- 

STRENGTH – Front Squat
15:00 to Find 
1RM Front Squat 

White-Tail 
3 Sets: 
5:00 AMRAP 
12/10 Calorie Row 
12 Box Jump Overs (24/20) 
12 Sit Ups 
-rest 1:00 between sets- 
* Pick up where you left off each round for one
FX: 8/6

GYMNASTICS: 
Handstand Push Ups 
5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total) 
Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box 
Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups 
Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups 
* The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don’t need to break.

Time Union Center

Every 1:30 (8 sets)

35 Double Unders

4 Squat Snatches (50-60%)

FX: 50 Single unders