CrossFit Covalence – CrossFit

Warm Up

Min 0-12

200m Run

then

DB Complex- Complete 2 Full Rounds on the L then the R

5 DB Deadlift

5 DB Swing to High Pull

5 DB Snatch

then

10 Scap Pull Ups

10 Kip Swings

5 Hips to Bar or a Kipping straight arm pushdown

Get Fit

Min 20 – 30

For Time (Time)

30 – 20 – 10

DB Snatches #50/35

12 – 10 – 8

Bar Muscle Ups

10 Min Cap
Remember that these workouts are RX for the best, and should be scaled for the rest. That’s an important concept here, as those athletes efficient at BMU will likely rip through this couplet. You need to alternate arms on the DB Snatch. If you are still working on BMU capacity modify the rep scheme maybe try 8-6-4. If you don’t quite have BMU modify to Chest to Bar Pull Ups or a higher skill gymnastics movement you are confident in. If you’re efficient in both movements, this can be done Sub 6 – the 10 minutes is there to bail you out if you bite off more than you can chew…

Get Strong

Min 41 – 56

Hang Snatch (Every 90″ x 10
1 Squat Snatch + 1 Hang Squat Snatch)

Reps 1-3 should be lighter and absolutely as perfect as you can make them. Reps 4-6 should start to have a bit more weight, allowing for some more feedback on where some mechanics may lack. Reps 7-10 should be in the neighborhood of consistent working weight reps.