Thursday, March 3rd 2016
DOUBLE UNDER CLINIC AT
CROSSFIT FEDERAL HILL
We’ve seen exponential growth in our athlete’s Double Unders and we love how so many come in early/stay after class to work on them. A few months ago we hosted a double under clinic here at the Cove and people learned a ton (and have put their new skills into action). We wanted to let you know that CrossFit Federal Hill in Baltimore is hosting another clinic on Saturday, April 2nd from 2p-5p and it will be run by RX Jump Ropes. Whether you’re looking to string a few together or a competent jumper trying to refine technique, you will get a lot out of it!
Max Strict Pull Ups in 30 Seconds
Rest 30 seconds
Max Strict Chin Ups 30 Seconds
Rest 30 Seconds
Max Overhand Grip Barbell Row (75/55) in 30 Seconds
Rest 2 minutes
-Score= total reps of worst round-
21 Push ups
24 Sit ups
Rest 1 minute
COACH’S TIP: The deadlifts should be heavy here. Make sure you are in good position every single time you pull. Push ups can be difficult to maintain, focus on range of motion and mechanics. A good solid push up will make you stronger in many other movements.
This photo of Brooke was a CLOSE second to the winning 16.1 selfie. Had the beer been open, maybe it would have won…