CrossFit Covalence – CrossFit

Warm Up

Min 0-12

200m Run

-Then-

2 x Through

Loop Band Shoulder Warm-up*

External Rotation and Hold

Elbows 90/90 and Hold

Full Press and Hold

the back down

Loop Band Squat Warm-up**

Grab a light plate

Squat to parallel and Hold Pulse Right knee to the outside 3

times

Lower a couple more inches and repeat

Bottom of squat and repeat then back to parallel and repeat

do this again on the Left side

-Then-

3 Rounds

100m Run

5 Overhead Squats empty bar

-Increasing efforts each round

Get Fit

Min 20 – 35

Biking Nancy (Time)

5 rounds For Time:

20/16 Cal Echo Bike

15 Overhead Squats #95/65
This cap is quite friendly today. 2 Min for the Bike and 1 Min for the OHS. If you don’t think you can maintain that you need to drop the barbell weight to something you can complete in at least 1-2 sets from start to finish. For the majority of you it will be managing the bike in order to keep the overhead squats controlled and then maintain over the 5 rounds. For those that have a stronger OHS, this is all about your willingness to push the row – and that should be your focus today. Coaches you have plenty of time today to run through the Burgener warm up or other snatch drills after the metcon to prime the snatch pattern for the strength.

Get Strong

Min 44 – 56

Snatch (E2MOM x 6 – 3 Reps
Drop and resets singles: complete all three within 30 seconds)

Build across the 6 sets as you see fit. Give yourself the last 2

sets for the opportunity at a 3RM for the day. These drop and

reset reps can help train consistency – which will build the

capacity to cycle quick singles during a metcon with a heavier

barbell.