SKILL WOD
Min. 1- 10-15 Toes to Bar
Min. 2- Hold the bottom of an air squat
Min. 3- 10 overhead and 10 underhand banded pull aparts
15 min
WOD
12 Squat Cleans
30 Cal Row
9 Squat Cleans
30 Cal Row
6 Squat Cleans
30 Cal Row
Fitness: 115/75
RX: 155/105
RX+: 185/125
COACHES TIP:The squat cleans should be heavy and in singles. Focus on a good position for every rep.
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HAPPY MONDAY!
We’re getting back at it today with more work on the Split Jerk. Remember the drills we did last week; quick drop straight under the bar, get low with a bent back leg and get stable before you rise. Hopefully we’ve gotten more confident in our technique to carry more load overhead!
It’s also our first week post-Open. While we’re sad it is over, it gives us a chance to ‘get back to normal’. That means partner WODs on Fridays again, less Dave Castro clue busting and fewer butterflies at the end of the week!
STRENGTH WOD
COACH’S TIP: Focus on speed and explosiveness on the Push Press. Do not push jerk.
Meet our newest athletes Jim G., Marianne, Joe and Patrick! Give them a warm Cove welcome when you see them at he box…
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STRENGTH WOD
Split Jerk 5/5/5/5 (60-70% of 1 RM) 4 Turkish get ups between each set (2 each arm)
2000 M Row 30 Front Squats
Fitness: 95/65 RX: 135/85 RX+: 165/105
**The simple workouts always sneak up on people. The front squat should be challenging here and it does not need to be done unbroken or in two sets. The goal/focus of this workout is to be able to do great front squats under fatigue which is going to require a lot of stability through the midline.**
HUGE shakeups in the standings as we enter the final week of the CrossFit Open.
Kipping It Real: 117 Points
Black Marlins: 115 Points
Big Sets: 111 Points
RX
21-18-15-12-9-6-3 reps for time of: Thrusters Burpees over the bar
Men use 95 lb. Women use 65 lb.
Scaled 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees
Men use 65 lb. Women use 45 lb.
Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15) 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees
Boys use 65 lb. Girls use 45 lb.
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GETTING JUMPING
We are big believers that CrossFit teaches life lessons through fitness. It constantly presents stressful situations that force you to dig deep to attempt to overcome them. We often are rewarded with that feeling of victory but there are also those moments where we come up short. Those setbacks (and particularly our reaction to them) are the moments where we really can grow That is what makes us stronger.
The CrossFit Open has presented some very difficult workouts that have really pushed people with some tough workouts and particularly challenging movements. I think the greatest example of that was workout 16.3 (10 snatches + 3 bar muscle ups or 5 jumping chest-to-bar Pull ups). Many athletes really struggled with those chest-to-bars as it requires a lot of strength at the end range of motion. If getting strong enough is a goal of yours here is quick video with some training ideas.
Some final notes to add. As you get better at jumping chest-to-bars at higher consider lowering the weight stack to make the movement more challenging. Be sure you are jumping off our heels and lean back as your are executing that deep pull.
If you do not have strict pull ups the focus of your training should be J-Hook pull ups. Here is a video on J-Hook pull ups
Take 12-15 minutes to find a new 1 RM Box Jump
Score = Height
15 Back Squats
12 Box Jumps
5 Rounds
Fitness: 95/65
RX: 135/95
RX+: 155/105
COACH’S TIP: A different type of stimulus today. The load on the C&J should be heavy enough that after each round you need to take 15-30 seconds to compose yourself for the lift. Pick a challenging load, but something you can lift with good form while fatigued.
Ahna and Tanique give new meaning to the phrase “ladies who lunch” by crushing the noon WOD…
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Together as a group:
20 Second Hollow hold
20 Second flutter kicks
20 Seconds rest
5 Times
10 Deadlifts
10 Toes to Bar
200 M Run
Rest 1 minute
6 Rounds
Fitness: 155/105
RX: 185/125
RX+: 205/135
COACH’S TIP: The focus here should be the toes to bar. The deadlifts should be done with a load that you are confident with. Pick a scaling option for the toes to bar that you can maintain your kipping with..
Hallie is laser-focused on her rowing technique…
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COACHING CONTINUING EDUCATION
Here is a picture of Coach Matt with CrossFit superstar athlete James Hobart (one of the OG’s of CrossFit). Coach Matt just completed the CrossFit Level II seminar and is excited to bring his new found coaching knowledge to the Cove. We are firm believers in continuing education as coaching staff and we are always striving to improve our understanding of movement and how we can better teach it.
Coach Chris is also off to gain some new skills. He’s set to take the CrossFit Gymnastics certification this weekend so look forward to some interesting warm ups and new tips for improving everything from pull ups to muscle ups in the near future!
Power Clean + 2 Split Jerks X 7 (build up in weight)
**Between each set hit 3 jerk balances with pvc or empty bar**
1 Clean and Jerk
15 Air Squats
20 Double Unders
10 Rounds
Fitness: 135/95
RX: 185/125
RX+: 205/135 (30 Dubs)
COACH’S TIP: A different type of stimulus today. The load on the C&J should be heavy enough that after each round you need to take 15-30 seconds to compose yourself for the lift. Pick a challenging load, but something you can lift with good form while fatigued.
Ahna and Tanique give new meaning to the phrase “ladies who lunch” by crushing the noon WOD…
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HAPPY FIRST DAY OF SPRING!
WOD
COACH’S TIP: Two 10 minute AMRAPs today with rest between each. Find a pace that is uncomfortable and will challenge you, but one that you can keep moving with. Do your best not to stop, moving slowly is fine, but avoid hands on the knees resting!
Guy time post-Friday Night Lights…
OPEN GYM 9A-NOON
For those of you who haven’t hit 16.4 yet, come on in on Sunday and knock it out. There should be a big group coming in around 10am to do it so come participate, judge or cheer! We’ve left a suggested warm up on the white board in front of the gym so make sure you get the blood flowing and become comfortable will a really tight torso to hold good position on the deadlifts and wall balls. Or just want to mobilize or make up a missed WOD?
We’ll be there.
True.
