CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds:

Bike :30 easy-:20 moderate-:10 hard

then

3 Rounds

7 Kip Swings

7/arm Plank Ups

7 Good Mornings

then continue to warm up HSPU and MU

Get Fit

Min 20 – 35

Interval “Nate” (AMRAP – Rounds and Reps)

4 Rounds

AMRAP x 3

2 Muscle Ups

4 HSPU

8 KB Swings #70/53

1:00 Rest
Taking Nate to a higher intensity version today with some interval work. Typically we are trying to find a maintainable pace for 20 Min, but today we want to see if we can push the threshold and hold on through the 4, 3:00 AMRAPs. A good goal for most would be 2+ rounds, those of you who are little more efficient at these moments will be pushing closer to 3+ rounds. A good substitute to try today would be 2 Strict Pull Ups + 2 Dips for the RMU, a DB Strict Press for the HSPU and a lighter KB Swing. How hard can you push with some higher skill gymnastics?

Get Strong

Min 45 – 56

Hang Power Clean (EMOM x 5 – 3 Reps
E2MOM x 3 – 3 Reps
)

Build across the 8 sets, with the first EMOMx5 being light, snappy and technical. You can bounce clean if that’s your “go-to” but its preferred that you work through the hang to mid though to get stronger in positions you’ll hit from the ground. Your call!