CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

Shoulder Y, T, W’s x 12 each- controlled

:30s Wall Sit

10 Strict Press

100m Run

:30 Wall Sit

5 Push Press w/ Pause in Dip

5 Push Jerk w/ Pause in Dip

100m Run

10 Push Jerk- Focus on smooth cycling

Get Fit

Min 20 – 35

5 Rounds for Max Reps (AMRAP – Reps)

1:30 ON / 1:30 OFF

8 x 50 ft Shuttle Runs (25 ft out and back)

Max Push Jerks

Rd 1 & 2: #115/85

Rd 3 & 4: #135/95

Rd 5: #165/115
The Shuttles (25′ out and back) should take under :60 seconds

each round. That should leave you 1-2 sets of Push Jerks in the

remaining time. Today is a fantastic day to hone in barbell

cycling for Sh to OH. We don’t see this as often as we do other

barbell cycling movements on its own. When lowering the

barbell focus on allowing the elbows to lead to find a solid front

rack position leading into your next reps. Score is total Sh to

OH reps, so take advantage of the lighter barbell. Coaches

there should be plenty of time between metcon and strength to

go over some footwork drills for the Split Jerk today. If space is

an issue, have athletes pair up and alternate rest/work, sharing

the same bar and shuttle path.

Get Strong

Min 44 – 56

Split Jerk (E2MOM x 6
2 Front Squats + 1 Split Jerk)

It’s rare that the focus gets to be on multiple elements of a

complex at once, but this is pretty balanced out. The FS will

take some juice out of the legs, forcing you to be super efficient

and accurate on that Split Jerk each set. Build weight across

the sets. Bar will come from the rack.