Announcements

Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day.

CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

25/20 Calorie Bike

-Increase pace every 5 cals-

Then

3 Rounds

10 Prone Banded Pass Throughs

10 Hollow Rocks

10 Ring Rows

Then go over one muscle up transition drill for both rings and bar.

Get Strong

Min 20 – 32

Weighted Pull-ups (E2MOM x 6 – 3 Reps)

This is both strength work and a primer for the piece to follow. Start at a moderate – doable weight and build gradually from there. Your 6th set should be a real challenge. You can load them however you want- vest, ruck, chain belt, DB between legs, KB hooked on feet, etc..

For those still working on Strict Pull Ups, try a different variation than what you may always go for. Try a Low Bar Kneeling Pull Up, Negative Pull Ups, or Tempo Banded Lat Pull Downs.

Get Fit

Min 41 – 56

5 Rounds For Time (Time)

15/12 Calorie Bike

Muscle Ups*

*Increase reps: 2 – 4 – 6 – 8 – 10

15 Min Cap
You’re going to climb the Muscle Up ladder with a Bike (or other machine) spacer between sets. The Bike pace should be a steady effort, think of it as your “rest” before heading back to the Muscle Ups. Muscle Ups can be Ring or Bar. The reps will build fast. Your goal will be to hit the last set with enough grip and shoulder stamina to complete those final reps nice and smooth. This may mean you will need to break the Muscle Ups early on. If Muscle Ups are a good movement for you see how far you can go staying UB. Good scaling options today would be Jumping MU, or even a Chest to Bar or Strict Chin Up ladder. You can use a 3-6-9-12-15 rep scheme on the Pull Up variations if it better fits the time/stimulus.