We’ve got some fun planned for today! The strength portion is meant to be TECHNIQUE FOCUSED and performed at relatively low/moderate weight. Even though you can lift more for four per minute, resist the urge to overload the bar!
We are also incorporating toes-to-bar into today’s workout. Please keep in mind we have MANY scales for you to try if you don’t have toes-to-bar yet. We consider sit ups a ‘substitute’, not a scale (as they do not mimic the movement) and encourage you to find an scale that works for you. The coaches are here to help you! Here is a video of some ideas for various scales to consider (FYI: the first one shown “kipping toes to bar” is considered RX, not a scale!)
Reminder that this Friday at 7:30p we will be doing a quick “Competitor’s Meeting” to give everyone some information on what to expect as many of you head into your first competitions soon! We will finish the meeting up with a special WOD where we will be judging one another. If you are planning on attending please sign up on the whiteboard or email us at info@CrossFitCove.com.
One other event to look forward to is the goodbye WOD for Scott and Lacey Finley (and by “look forward to” we mean “hope the day never really comes”). They are moving to Nashville and what better way to say goodbye than a workout and BBQ. The workout will be at 11 AM on Saturday, July 25th followed by lunch. Details to come.
Back Squats- 2 Every 30 Seconds for 8 Minutes (off the rack)
(Use 50-60% of your 1 RM, these should be fast, good position, good technique squats)
15 Front Squats
15 Toes to Bar
800 M Run
12 Front Squats
12 Toes to Bar
600 M Run
9 Front Squats
9 Toes to bar
400 M Run
6 Front Squats
6 Toes to bar
20 min Cap
Fitness 95/65 (x2 to sub sit ups or scale knees to elbows)