CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
TABATA Jump Rope
8 Rounds of 20″ ON / 10″ OFF
Move between singles and doubles, forward and backward, fast and slow.
Then
AMRAP x 6 (progress to the next movement after each round)
10 Muscle Clean → 10 Hang Clean → 10 Squat Clean
10 Strict Press → 10 Push Press → 10 Push Jerk
10 Scap Pull Ups → 10 Kip Swings → 5 Kipping Pull Ups
10″ L-Sit Hang → 10″ One Arm Hang (each) → 10″ L-Sit Hang
Get Fit
Min 20 – 50
E2MOM x 15 (Checkmark)
30 Double Unders
Clean & Jerk
Rounds 1-5: 3 Reps
Rounds 6-10: 2 Reps
Rounds 11-15: 1 Rep
-Every 2:00 you’ll complete 30 DU, or you could customize your buy-in with Crossovers, Single Unders, or even some Triples.
It should take around :20-:30 at most.
Then you’ll hit your set of C&J.
You can start with a Power Clean and move into a Squat Clean as it gets heavier, or just stick with one style the whole time – your choice on that. On the Jerk, go with your prefered way to lift the most weight and drill that the entire time. In early sets you’ll hit drop and reset triples, doubles later, then singles for the last 4 efforts.