CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3:00 Slow Row (focus on stroke)

then

3 Rounds

16 Lateral Bar/PVC hops

8 Overhead Squats w/ :01 pause in bottom

Get Fit

Min 20 – 35

E3MOM x 5 (AMRAP – Reps)

250/200m Row

1 Max Set of Overhead Squats #115/85
The Row pace should be repeatable but challenging enough that you’re not too comfortable picking up the barbell. The OHS sets should be double digits each round, push to just shy of failure then rest. There are several important factors, time under tension with the bar over your head, rep cycle rate, deep squats, and standing tall at the top (many leave their hip muted without even realizing it).

Choose a weight that sets you up for success, finish somewhere between 60 and 100 total OHS

Get Strong

Min 44 – 56

Overhead Squat (Every 90″ x 8 – 1 Rep
Pause at bottom for 5 seconds)

Start at a moderate weight and make sure you’re still feeling stable after all the reps in the metcon. Gradually increase the weight, focusing on tempo during the descent and balance/stability in the bottom.