CrossFit Covalence – CrossFit

Warm Up

Min 0-12

100m Run

6/leg Reverse Lunge with a reach

24 Pike Shoulder Taps

100m Run

24 Jumping Lunges

12 DB Strict Press

100m Run

25′ Walking Lunges

3 Negative Handstand Push ups

Get Fit

Min 20 – 36

For Time (Time)

400m Run

100′ DB Walking Lunges #50/35s

50 Strict HSPU

100′ DB Walking Lunges #50/35s

400m Run

15 Min Cap
You are beginning and ending this workout with a run. Use your first run to set yourself up for the remainder of the workout as the Lunges and sHSPUs are the majority of the work. Use whatever you have left in the tank to finish strong. The Lunges should be 25′ down and back, about 16-18 steps per set. DBs or KBs should be held in Farmers Carry position. Break the DB Lunges as needed to give the shoulders a quick break before the Strict HSPU. 50 is a lot at one time, find manageable sets keeping you out of failure for as long as possible. You can modify to kipping if needed!

Get Strong

Min 46 – 56

Thruster (EMOM x 10 – 2 Reps)

Each set will start from the floor, you can power or squat clean the first rep straight into the Thruster, then hit a second Thruster. Your legs and shoulders are going to be pretty smoked from the metcon, use today to really focus on the timing of your Thrusters. Start moderate and build as you feel.