CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

10 Calorie Row

15 Air Squats

:15 Dead Hang

Get Fit

Min 20 – 35

For Time (Time)

30/24 Calorie Row

30 Front Squats #95/65

5 Rope Climbs

20/16 Calorie Row

20 Front Squats #95/65

3 Rope Climbs

10/8 Calorie Row

10 Front Squats #95/65

1 Rope Climb

15 Min Cap
-The Row and FS are simple enough, but Rope Climbs can be a troublesome Class movement. In many cases athletes will have to be fine with sharing ropes and taking turns to climb. Others won’t have the skill needed to get meaningful work in and need an alternative. Make sure that modification is not a repeat of Monday for them.

Some suggestions include:

Single-Arm Ring Rows

Strict Pull Ups

Jumping Pull Ups (6:1 ratio)

Get Strong

Min 44 – 56

Front Squat (Min 44 – 56)

E2MOm x 6

4 – 4 – 3 – 3 – 2 – 2

-Start at a moderate weight for the 4s (not too light!) and very gradually build across the 6 sets. Make positions and quality of movement the top priority.