CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

RD1: 25′ Lunge and Reach

RD2: 10 Cossack Lunges

RD3: 20 Jumping Lunges + 8 Up Downs

RD1: 5 Strict Pull Ups

RD2: 10 Push Ups

RD3: 5 Hips to Bar

Get Fit

Min 20 – 36

AMRAP x 16 – SOLO (AMRAP – Rounds and Reps)

12 Back Rack Lunge Steps #95/65

4 Burpee Bar Muscle Ups

30 Second Rest
-No need to move super fast but instead just focus on the next rep, one at a time. 8+ rounds is where you want to end up. The :30 Rest is there for you to collect yourself moving into the next round. Use the rest to mentally prepare you to hold on to the Barbell for UB sets, then try to keep yourself moving at a nice smooth pace on the BBMU. Modify BBMU to Burpee Chest to Bar (or Pull Ups) if needed.

***Try and do the lunges from the floor to preserve space on the rig for the muscle ups and pull ups***

AMRAP x 16 – PARTNERS (AMRAP – Rounds and Reps)

12 Back Rack Lunge Steps #95/65

4 Burpee Bar Muscle Ups
Alternate full rounds AFAP – this is the same workout as solo, just interval style.

Get Strong

Min 46 – 56

Clean (Every 30 seconds x 20 (10 min) – 1 Rep)

-Build very gradually across the 20 total reps. There is minimal rest here so just focus on consistency. Don’t feel like you have to build every set, maybe every 2-3 sets. If this is a movement you are still getting the hang of maybe choose a load that you are confident in moving well and stay at that weight and get some good volume work in to drill in your technique!