CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2 Rounds

200m Run

20 Lateral Line Hops

20 Alternating S-Leg V-Ups

10 Push Ups

Get Fit

Min 20 – 40

For Time (Time)

1 Mile Run

50 V-Ups

50 Burpee Box Jump Overs 24/20″

20 Minute Cap
The grind and discomfort of avoiding taking rests is the big challenge here. Establish a solid pace on the Run within the first 200m and try to maintain. The V ups should be done in smooth manageable sets with short rest breaks. The Burpee Box Jump Overs can be facing or lateral, but lateral is better for efficiency and speed – as you’ll shorten the distance traveled.

Get Strong

Min 47 – 57

Romanian Deadlift (RDL) (E2MOM x 5 – 8 Reps)

Really focus on sending the hips back and keeping the chest up to get that stretch through the hamstrings, then push the floor away as you stand.

One common mistake with RDLs: we tend to arch your back to get in a “good position”. Squeeze your abs hard, pulling your ribcage down a little, like someone is going to punch you in your stomach, then move the hips.

If you have pretty good flexibility and position here feel free to add a deficit for a little extra ROM.