CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

-Then-

1 Round

20 Glute Bridges

15 Scap Pull Ups

1 Round:

15 RDLs

10 Kip Swings

2 Rounds

7 Deadlifts- Warm-up weight

7 Kipping Pull Ups

-Then continue building to working weight for Deadlift

Get Fit

Min 22 – 34

AMRAP x 12 (AMRAP – Rounds and Reps)

Climb the Ladder

2-4-6-8-10..etc

Deadlift #225/155

Chest to Bar Pull Ups
Be careful not to fall into the trap of sprinting through the round

of 8+. It can be very tempting to overly rush the transitions early

when the sets are so small. In reality you should be gradually

building into your pace through the first portion of the workout.

The other trap is not breaking either/both movements once you

start to feel some grip fatigue. There is very little downside to

quick and intentional breaks on both the DL and CTB to avoid

blowing up completely by the halfway point. The DL should be a

weight that you could (but don’t have to) get through at least the

round of 10 UB, scale back to 185/125 (or further back) if that

seems a little more doable.

Get Strong

Min 44 – 56

Farmer’s Carry (5 x 100 ft
Rest as needed

12 minute cap
)

This should be extremely heavy and challenging on both your

grip and ability to move with the weights. You can use KBs or

DBs- whichever will allow you the most challenging weight

based off what you have available. You can set up a turnaround

as needed or go outside and have one long straightaway.

Really focus on squeezing those shoulders back and quick

choppy steps to control the weight more as you walk with a

heavy load. If you use an every 2:00 min clock that will allow for

2 extra minutes you can use in those later rounds as the fatigue

sets in more. A solid goal to work towards for most is 1/2 BW in

each hand, with a gold standard of BW in each hand for really

strong athletes.