HAPPY MONDAY!

WEAKNESS WORK
OVERHEAD POSITIONING

In an effort to take advantage of this “away from the gym” time, we are providing an accessory program focused on different movement issues and limitations. There are four tracks (choose one or two) designed to be done three days per week for about 10-15 minutes alongside normal Cove programming.

The first Weakness Work track is Overhead Positioning! Below is the video and the accompanying template can be found here. The rest of the tracks will be released over the next two weeks so if this was not the track you were planning to follow then stay tuned.

Next track: Glute Engagement/Strengthening.

As a refresher these are the four tracks we’ll be offering:

Overhead Positioning

Has a coach said you need to work on shoulder mobility to improve your lifts?

Do you struggle getting your head through on kips?

Do you feel unstable with a barbell overhead?

Single Arm Stability

Do you have a noticeable imbalance in your front rack position (one elbow higher than the other)?

Is there a noticeable strength difference between your right and left sides with a dumbbell overhead?

Glute Engagement

After squat day, are your quads lit up but glutes never sore?

Do your knees cave in during squats or lunges?

Core Engagement + Strength

Has a coach ever told you to “brace” your core?

Is your low back often sore after pulling from the ground?

If you have questions about which track to follow then feel free to contact us!

COOKING WITH ROB HOOPER

We are excited to announce the Rob Hooper of Hooper’s Catering (it’s so good!) will be having a zoom based cooking class this Friday evening at 6 PM. We will be announcing the main dish, including an ingredient list on tomorrow’s “Daily Wod” entry.

METCON

We are going for a nooner tomorrow for the zoom workout. It’s a great way to break up the day.

Below we have a workout demo with Coach Brian (that was unfortunately cut short with some technical issues).

CrossFit HQ Open WOD 3
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

Time cap: 20 minutes