CrossFit Cove

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

Community Cup Workout #1 (RX+)
20 Minute AMRAP
15 Box Jump Over
10 Dumbbell Snatches
5 Strict Handstand Push Ups

RX: Kipping
FX: Hand release pushups, 35/25

Mission: Community (RX+)
25-20-15-10 
Bench Press (155/95) 
400m run after each set 

RX: 135/85 
FX: 95/65 Time Cap: 18 Minutes


Mini-Pump Workout – Upper Body
3 Rounds 
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7 
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7 
-Rest 2 min b/t rounds- 

SERVANT STRENGTH 
10 Burpee to Bar 
12/10 Calorie Air Bike 
10 Burpee to Bar 
Every 4:00 (8 sets) 
FX: 8 Burpee, 9/6 Calories

Community Cup Workout #3: 
All Levels: 
In 20 minutes, establish: 
1-rep-max hang power clean 
1-rep-max front squat 


COMMUNITY CUP FINISHER

Teams of 2: 
8:00 AMRAP 
Partner 1: Max Calorie Row 
Partner 2: 20 Wall Balls (20/14) 
(KG conv: 9/6) 
Rotate every time the other partner

FX: 15 Wall Balls at 14/10

KRISTOFFERSON 
Freedom (RX’d) 
Teams of 2 
3 Rounds: 
100 Double Unders (each/same time) 
50 Strict Sit Ups, split as needed (Partner holds plank on elbows) 
40-30-20 Deadlifts (315/225) 
Time Cap: 24 Minutes
RX : 275/185
FX: 100 singles, 185/135, sit ups

Strength – Bench Press 
Take 16 minutes to find a heavy 5 RM Bench Press
IRA HAYES 
(RX+)
10 Squat Clean Thrusters (135/95) 
30 Push ups 
20 Thrusters (135/95) 
20 Push Ups 
30 Front Squats (135/95) 
10 Push Ups 
RX: 115/75
FX: 95/65
Time Cap: 12 Minutes

HIGHWAYMEN
Freedom (RX) 
Every 2:00 (10 sets) 
200m Run (75-80%)


Strict Pull-ups 
6 minute EMOM 
Level 1: 
Odd Minute: 4-6 Box Assist Pull Ups 
Even Minute: 10 Seated Behind the Neck Pull Downs 
Level 2: 
Odd Minute: Max Effort Unbroken Strict Pull Ups 
Even Minute: 15 Seated Behind the Neck Pull Downs 
Level 3: 
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week] 
Even Minute: 20 Seated Behind the Neck Pull Downs

AMERICAN IV

30:00 AMRAP 
1000m Row 
20 GHDs (Or V-Ups) 
20 Burpee over Rower

FX: Burpees, Sit Ups