Friday, February 19th 2016
THE OPEN STARTS IN ONE WEEK!
We LOVE the uptick in registrations and as of today we have 36 registered! Keep it going!
Oh, and in case you hadn’t heard you can sign up for the Open at CrossFit Open- HERE.
(make sure you Select CrossFit Cove as your affiliate and your team)!
SKILL WOD
Shoulder Distraction with a band
5 Is, Ys and Ts
PARTNER WOD
50 Wall Ball Tosses (stand one mat away, longways. Squat and Toss)
50 Sit ups (Toes touching, high five at the top of each rep)
50 Pull ups (partner must hold plank while partner is doing pull ups)
2 Rounds
Fitness: 14/10
RX: 20/14
RX+: 20/10, Chest to Bars
Cove Coaches Tip: As we progress in our split jerk cycle building the small supportive muscles of the shoulder is critical. This, plus great mobility will result in bigger lifts done more safely. For the Partner WOD we suggest you pick a strong partner…haha! Focus on a good toss and catch position for the wall balls. Hit big sets for the partner toss and pull ups that will get you through this workout at a good pace. Don’t go to failure on any movement as the rest time you get will not be enough if you push too far!
Jessica S. is continually working on her form and making GREAT gains. Here’s just another example of how she uses a scale to maintain perfect form with a straight body position and elbows in tight. Great work!
