CrossFit Covalence – CrossFit

Warm-up

Min 0-12

2:00 Bike Moderate Pace

10 Barbell Good Mornings

:20 Back Rack Bottom Squat Hold

:20 OH Hold

10 Scap Pull Ups

2 Rounds of…

7 Barbell Deadlifts

10 Kip Swings

7 1+1/4 Front Squats

7/arm Plank Ups

Get Fit

Min 22 – 37

3 Rounds for Time (Time)

10 Deadlift #185/135

8 Bar Muscle Ups

3:00 Rest

3 Rounds

8 Front Squats #185/135

10 Strict HSPU

15 Min Cap
You have an average of 6 minutes per couplet to beat the cap – keep that in mind when deciding to modify or not. Even though the DL is on the “lighter side” it doesn’t need to be UB, in fact a quick break could save the grip and make BMU sets more manageable. Front Squats

likely should be UB as long as you’re not spending too much time

under tension with slow sets. You may need to think about how to

attack the SHSPU as you will be pretty fatigued going into the 3

rounds. Try to find a set scheme that will allow you to manage across

the three rounds without getting close to absolute failure. You can

always modify the volume down as well if the 30 total reps is what will

hang you up. Ideally we would like to see one load on the bar for both

movements, the limiting factor for most will be the front squat, this

should be a moderate load again that can be done UB.

Get Strong

Min 47 – 57

Clean and Jerk (SQUAT Clean & SPLIT Jerk
EMOM x 10 – 1 Rep)

Go full Squat Clean and Split Jerk from the start, drill technique and positions. Keep it light and snappy to start then gradually build without getting sloppy. NO Press Outs on the Split Jerks, crisp and clean reps is what we are looking for today!