CrossFit Covalence – CrossFit
Warm Up
Min 0-12
Dynamic WU:
25′ Walking Lunges
25′ High Knees
25′ Inch Worms
25′ Butt Kicks
25′ Duck Walks
25′ Burpee Broad Jumps
(or coaches choice of movements)
-Then-
Breakdown the Turkish Get Up
Get Fit
Min 20 – 56
36:00 Running Clock (Weight)
0:00 – 12:00
50 Push Ups
Then find a 5RM Back Squat
12:00 – 24:00
50 Strict Pull Ups
Then find a 3RM Back Squat
24:00 – 36:00
50 Dips (any variation)
Then find a 1RM Back Squat
You’re not finding a true 5 or 3RM in the first two
rounds, but instead hitting a few sets of that rep
scheme in the time you have left, as you build
your squat across the entire workout. This might
be more fun in a partner variation, where the
gymnastics reps could go up to 60 or even 80 totalfor better pairs, followed by sharing a barbell in theremaining time.