CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

6 Cat Cows

6/side Squat Hold Rotations

:30/arm Bottoms Up KB Hold

-Then-

AMRAP 6

1:00 Row- Increasing efforts each round

4 KB Taters

4/arm KB Press

4 V-Ups

Get Strong

Min 20 – 30

Thruster (EMOM x 10 – 1 Rep)

Build ladder style. Make a goal as to where you want to finish on your heaviest

rep, then subtract 40-50ish lbs off for your starting weight. Gradually build by 5lbs

at a time until the very end. That’s just one way to do it. Feel free to build your

own way as well. This is from the floor – so it can (and should if you’re skilled

enough) be a Squat Clean Thruster each rep. Use this EMOM to really focus on

the timing of the thruster. Be patient, get full hip extension before that press

overhead begins.

Get Fit

Min 38 – 56

4 Rounds for Time – SOLO (Time)

18/15 Calorie Row

15 T2B

9 Hang Squat Clean Thrusters #115/80

18 Min Cap
The Row and TTB should be nice and consistent from round to round. Stay in

control on the Row pace and complete the TTB in 1-3 smooth sets, deliberately

chosen – not sets you’re “forced into” because you have blown up a bit… The real

focus is cycling the HSC Thrusters. This is a super long range of motion which

makes each rep quite taxing. Be quick out of the bottom and use that momentum

to have a fast leg and hip drive up for the press. Bigger sets would be great, but

3s should be your bare minimum. Choose your barbell weight accordingly.

Controlled and steady on these wins the race.

AMRAP x 18 (AMRAP – Rounds and Reps)

8/6 Calorie Row

6 T2B

4 Hang Squat Clean Thrusters #115/85
Alternate complete rounds, race through each as fast as possible.