CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

30 Line Hops

10 Banded Pass Throughs

10 Banded Around the Worlds

:30 Line Hops

10 Banded Face Pulls

10 Banded Strict Presses

:30 Line Hops

10/side Banded Lateral Walks

10 Banded Overhead Squats

Get Fit

Min 20 – 34

For Time – SOLO (Time)

150 Double Unders

9 Overhead Squats #155/105

120 Double Unders

15 Overhead Squats

90 Double Unders

21 Overhead Squats

14 Min Cap
A spicy little couplet today DU and OHS, with an ascending/ descending pyramid rep scheme. Higher Volume Double unders may need more intentional breaks for most of you, especially with a shoulder heavy movement to follow.

Modify the volume if you are still working on capacity, you could try a 120-90-60, or even 100-75-50.

OHS should be a weight that you could get through the reps in 1-3 sets across the 21-15-9, otherwise drop the load or try a 15-12-9 rep scheme.

For Time – PARTNERS (Time)

250 Double Unders

30 Overhead Squats #155/105

200 Double Unders

20 Overhead Squats

150 Double Unders

10 Overhead Squats
Share the work anyway, one athlete working at a time.

Get Strong

Min 44 – 56

Bulgarian Split Squat (EMOM x 12
Alternate legs on the minute
Min 1: 10 Reps – Right Leg
Min 2: 10 Reps – Left Leg)

Single leg squat with opposite leg positioned behind hip and fixed (on a bench)
One DB in Opposite hand of working leg today (or grab a pair if you’re up to it), this will create a little more challenge for balance and midline stability. Having the legs on different minutes should allow for a little more recovery time between the sets.