CrossFit Covalence – CrossFit

Warm Up

Min 0-12

4 Rounds

Tabata Bike :20 on/ :10 off

then

3 Rounds

7 KB Sumo Deadlift

7 KB Russian Swing to High Pull

7 KB Pullovers

then warm up Barbell and Bar Muscle Ups

Get Fit

Min 20 – 33

AMRAP x 5 – Rest 3 Min – AMRAP x 5 (Calories)

AMRAP x 5

25/20 Calorie Bike

straight into

5 Sumo Deadlift High Pull #115/75

5 Bar Muscle Ups

3:00 Rest

AMRAP x 5

3 Rounds:

5 Sumo Deadlift High Pull #115/75

5 Bar Muscle Ups

Max Calorie Bike in Remaining Time
The Bike Cals in the first AMRAP are a buy in, then you will continue the Sumo Deadlift High Pulls and Bar Muscle ups until the time is up. SDLHP should be able to be done UB throughout and the BMU in 1-2 Sets MAX with just a quick break. You can always scale back volume of BMU to 3 reps, or choose 5 reps of the hardest pulling skill you have (CTB, Strict PU, Kipping PU). The bike should be finished in 2:00 or less. If needed scale back the calories to 20/15. A good goal would be to complete at least 3-4 Rounds.

Part two should be almost a Mirror of Part 1. You will begin with 3 Rounds of the SDLHP and BMU then finish with a Max Cal Bike. How close can you get to completing the work in the same time frame being pre-fatigued. Note: you can use any kind of bike for this piece, or any other machine for that matter.

Get Strong

Min 44 – 56

Hang Power Clean (Every 90 seconds x 8 – 1 Complex, build across sets
Complex: 1 Power Clean + 2 Hang Power Clean)

The complex is 3 total reps, 1 from the floor straight into 2 from the hang. Start reasonably light and take your time building. Only the last 2-4 complexes should be super challenging.