CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

1:00 Bike

:30 HS Hold + 15 Scap Pull Ups

10 Box Step Ups + 10 DB Strict Press

1:00 Bike

6-8 Pike Press on Box + 10 Kip Swings

8 Box Step Overs + 8 DB Push Press

1:00 Bike

3-4 Negative HSPU + 3-5 Strict Pull Ups

6 S-DB Box Step Overs + 6 DB Push Jerk

Get Fit

Min 20 – 34

EMOM x 15 – Max reps (AMRAP – Reps)

:40 ON / :20 OFF

1. Push Ups

2. S-DB Box Step Overs 24/20″ #50/35

3. Shoulder to OH #135/95

4. Bike Calories

5. Rest (full min)

Scoring: Combine all the reps completed
A Spicy EMOM type workout to start the day. The Goal on Min 1 would be to have at least double digit Push Ups w/ full ROM each round. Find a steady rhythm on the Box Step Overs, should be lateral to maximize reps! The Sh to OH should be a weight that you can open with 8+ reps on. Any Bike or other machine will work fine for calories – give it a good push with 1:20 total rest to follow!

Get Strong

Min 42 – 57

Front Squat (Every 2:30 x 6 – 5 Reps)

Build to a 5RM of the day. The first three sets can feel like they are “moderately weighted” – but should start to feel heavy by set 4 or 5 for sure. Very small jumps in the last few attempts.