TESTING WEEK
Great week last week, as we finished our snatch cycle and this week we will be testing our 1 RM Push Press and Back Squats.
Here are some other things to look out for this week.
Monday: We not only have 1 RM Push Press but we are doing a conditioning benchmark test as well, a 2 K Row. Pacing, technique, cardiovascular endurance, and muscular endurance. If there is any bit of advice we can give you is to take that first 500 meters in a controlled fashion.
Tuesday: Sprint intervals, to continue to build our power outputs within shorter time domain workouts. This is a training piece that will help you get better at those sub 6-minute burner workouts.
Wednesday: An awesome hero workout, Scotty, which features heavy deadlifts. To help prime us for this workout, we will be opening with a heavy 5 RM deadlift. The focus is to hit something heavy while maintaining a strong position through the midline. Technique over load, as with all things.
Thursday: A focus is on gymnastics pulling strength. We are challenging our RX+ athletes with strict pull ups.
Friday: One RM back squat day! We have put in a lot of solid work with heavy loads the past 3 weeks and excited to see some big numbers. This strength piece is a great opener for our thruster/running workout.
Saturday: A fan favorite partner workout, Wittman. We have done Wittman multiple times at the gym for holiday workouts and we offer both a partner and individual version of this workout.
The weekly programming can always be seen here.
Some Halloween fun. Like working out isn’t hard enough, we have to add costumes to it!
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“Father Time” [TEAMS OF 3 AMRAP 30: 3 Rounds: 75/60 Calorie Bike 6 Rope Climbs 45 S2O 6 Rope Climbs Time Remaining… Max Calorie Bike (SCORING NOTES: If you get through 3 rounds, the calories are the additional reps after 3 rounds). FX: 95/65 RX: 115/85 RX+: 135/95 |
Back Squats
Every 2:00
3 x 85%
2 x 90%
1 x 90-95%
Repeat for 2nd Wave
“Square Root”
AMRAP 12:
12 Double DB Box Step-ups
6 Devil Press
On the 0-4-8 Minutes:
500/450 Meter Row
HAPPY HALLOWEEN – COSTUMES ENCOURAGED “Spilt Ends“ AMRAP 5: 15 Dumbbell Push Press 400 Meter Run 15 Pull-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 12 Dumbbell Front Squats 400 Meter Run 12 Chest-To-Bar Pull-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 9 Dumbbell Thrusters 400 Meter Run 9 Burpee Pull up* Max Calorie Row FX: 35s/25s RX: 50s/35s RX+: 50s/35s; BMU |
Thursday is Halloween and it shouldn’t be a day just for kids to enjoy, what about us? If you are bold enough and ready to sweat a little bit you are more than welcome to wear a Halloween costume. CrossFit is serious but it is equal parts fun, so wear some ridiculous and enjoy tomorrow’s workout of the day!
Power Snatch 1×1 95% Shoot for a 1RM “Open 11.2” AMRAP 15: 9 Deadlifts 12 Push-ups 15 Box Jumps FX: 115/85; 20″/18″ RX: 155/105; 24″/20″ |
“Jack-O-Lantern” 3 Rounds For Time: 800 Meter Run 50 AbMat Sit-ups 300′ Farmers Carry Time Cap: 30 Minutes FX: 35s/25s RX: 50s/35s RX+: 50s/35s; 30 GHDs |
Big week at the Cove, as our strength movements are getting even heavier!
Some highlights to look for
Monday: We are now pushing the weights up for a push press, working into the 95% range for a heavy single. For our metcon, have some hand stand push ups. If you don’t have them, don’t sweat it, as we can give you a variety of scaled options. One of our favorite is handstand push ups on a box, which you can see here.
Tuesday: We are bringing back some farmers carries this week. We know how important these are to core strength and overall health and excited to see them as part of the program this week.
Wednesday: 1 RM snatch day. Let’s see some PR’s. And for a metcon, a classic from the CrossFit games.
Thursday: Halloween dress up and we have a super fun workout of dumbbell movements and gymnastics.
Friday: Have squats! Hitting waves at that 95% range. We follow that up for a box step up workout, as we prepare for Chad 1000.
Saturday: Partner workout!The weekly programming can always be seen here.
Congratulations to Caryn, Chrissie, and Eric on completing this weekend’s marathon!
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