CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
21 – 15 – 9 (Steady)
Calories on Machine
Air Squats
Push Ups / Pike Push Ups / HSPU
Get Fit
Min 21 – 55
Running Clock – SOLO (Time)
0:00 – 20:00
50/40 Calorie Bike
45 Strict HSPU
3:00 REST
45 Thrusters #75/55
50/40 Calorie Bike
24:00 – 34:00
EMOM x 10
1 Thrusters
The Bike can be an Air Bike or Bike Erg, or of course any other available machine for equal time/effort. The sHSPU should be done in sets of 5 or more through the majority of the set. There should be a hard 10:00 cap on part one, leaving a minimum of 7:00 on the second part. The Thrusters are light on purpose to encourage big sets with the a challenging amount of pressing fatigue from the first half. Push hard to finish on the Bike with whatever is left in the tank. The Thruster EMOM at the end should be building in weight, and can be done from the floor (Cluster) or a rack to maximize weight.
Scoring: enter time it takes to complete first part.
Running Clock – PARTNERS (Time)
0:00-20:00
100 Calorie Bike
90 Strict HSPU (share any way)
100 Calorie Bike
90 Thrusters #75/55 (share any way)
24:00-34:00
EMOMx10
1 Thruster (each hits a rep OTM – find a partner total)