CrossFit – Tue, Oct 14 – CrossFit Covalence

CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2:00 Bike

-Increasing pace every :30s

then

2 Rounds

25′ Duck Walk

5 Tempo Back Squats* + 5 Speed Front Squats *(2 sec down, 2 sec pause in bottom)

2-3 Negative Pull Up into a dead hang

Get Strong

Min 18 – 28

Back Squat (Every 0:15 for 2:00 (8 rounds) – 1 Rep
Keep barbell on back throughout)

2 minute set (1 rep/15 seconds)

Rest 2:00

Then

EMOM x 6 – 2 Reps

Use the every :15 to continue your warm up. The weight doesn’t need to be crazy heavy, it’s about increasing ROM a bit, warming up the hips/ankles, and finding that consistent tempo/bounce. Your first Double should be at a moderate weight, then continue to gradually build over the next 5 sets. Remember this is more of a Primer for the legs so you are ready for the metcon.

Get Fit

Min 36 – 56

E4MOM x 5 (5 Rounds for time)

6 Front Squats #185/125

12/9 Calorie Bike

15 Pull Ups
These intervals are going to be pretty nasty. Two things right away, the barbell comes from the floor and all 6 reps should be UB each round. Don’t be a hero and blow this workout for yourself by going too heavy. Hop right on the bike and get some momentum going early, you can coast the last 3-5 cals as needed to get ready for the big set of Pull Ups to end the round. The bike should be done in well under a 1:00, and Pull Ups should be done in 1-2 sets. We are looking for sub 2:00 rounds today, modify as needed in order to shoot for this goal.