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Covies competing at the Granite Games
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Covies competing at the Granite Games
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Menu
  • Start Here
  • +Info
    • About The Cove
    • Schedule
    • Pricing
    • FAQs
    • Coaches
  • COVID Safety Protocols
  • + Programs
    • Cove Foundations
    • Youth Sports Training
    • Nutrition Coaching
    • Personal Training
    • Travel WODs
  • Cove News + WOD
Covies competing at the Granite Games
March 6, 2020

Covies competing at the Granite Games

CrossFit CoveBlog

 

GOOD LUCK COVE TEAMS

Clash at the Cove is just around the corner and this weekend we have two Cove teams competing at the Granite games in both Maryland and Delaware.  Team “Fitish” of Hillary, Kirsten, and Sandy throwing down at CrossFit Execution Athletics and Team “Three’s a Crow” of Jordan, Anna, and Nicole will be CrossFit Bear showing off there stuff.

Good luck to everyone, we are all supporting you, and have a great time.

WOD

21-15-9

Thrusters

3-2-1

Rope Climbs

Time Cap: 10 min

 

Fx: 75/55, 2:1 Rope Climb Scale

P/O: 95/65

 

STRENGTH

 

EMOM for 10 min:

3 Thrusters (from ground)

 

Coach Tips:Thrusters are an awesome full body lift that will tax everything from your booty to your shoulders to your lungs. Try to maintain a steady tempo, fairly large sets, and keep your rests short. Make sure you keep your elbows high in the squat, use your hips to help shoot the bar up overhead, and take a breath at the top of the lift.

The rope climbs will be a welcome break from the thrusters. They are all about abs and fancy foot work. If you’re confident on the rope, try to get your toes as close as you can to your hands with each pull (think toes to bar). If you struggle with footing, drilling on the rig is your best bet for improvement.

 

All smiles after a good lift.

Friday 3/6/2020 Monday 3/9/2020

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