CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

100m Run

10 Front Squats

:20s Handstand Hold

100m Run

10 Muscle Clean and Push Press

then

Handstand Push Up Drills

Get Fit

Min 20 – 35

For Time (Time)

400m Run

20 Thrusters #95/65

20 Strict HSPU

400m Run

20 Clean and Jerk #135/95

20 Kipping HSPU

15 Min Cap
Break up the Barbell work and HSPUs whenever you need to ensure each rep is as close to perfect as you can make it. Smooth consistent reps is what we’re looking for. Singles on the Clean and Jerk from start to finish, and try to receive the barbell and go straight into the jerk each time.

Get Strong

Min 44 – 56

Front Squat (12 minutes to complete:
10 – 8 – 6 – 4 – 2)

Your heaviest double should not be anything near a PR if you’re actually trying to Recharge this week. One ability you can work on today is keeping a full grip around the barbell in the front rack position. Don’t just say “oh I can’t do that” – grab the bar while in the rack, and as you move under the bar, keep the full grip, using the rack to wind yourself up tight. Your elbows might not come as high, but that’s alright, it’s probably still more secure than in your fingertips.