CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

300m Run

3 Rounds

3x (Inchworm + 4 Shoulder Taps)

6/leg Glute Bridge Marches

6 Lying “Y” Press

6/leg Staggered Stance Deadlift

Then

2 Wall Walks + 10″ Wall Facing Hold

Then

Warm Up to Deadlift working weight

Get Fit

Min 24 – 34

AMRAP x 10 (AMRAP – Rounds and Reps)

5 Power Cleans #205/145

5 Wall Walks
-Ideally this would be singles on the Cleans straight into a smooth transition to the Wall Walks. I’d like to see a minimum of 5-6 rounds by the end. If you don’t think you can hit that, either the Clean is too heavy or it’s too many consecutive Wall Walks – make adjustments! Maybe try 185/125 (or less) and 3 Wall Walks. I think an interesting strategy might be to go every :90 per round on this workout for as long as possible…Efficiency on the wall walks will be a shoulder saver. Accumulating as less time under tension as possible would be ideal.

Get Strong

Min 46 – 56

Deficit Deadlift (Every 2:30 x 4 – 10 Reps)

Choose a plate to stand on between 1-3″, depending on your height and confidence with the movement.
These reps are going to be much lighter than the workout for many, it’s a focus on some extra ROM work. BIG focus on pushing the floor away as you stand and shoulders rise with the hips.