CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
For Quality
3 Rounds:
100m Run
10 Scap Pull Ups
10 Sit Ups
10 Strict Press
AMRAP x 18 – SOLO (AMRAP – Rounds and Reps)
200m Run
8 Push Jerks #155/105
20 Toes to Bar
Stay aggressive on the Barbell today, Should be able to get the S2OH done in 1-2 Set. The Toes to Bar can be broken up as much as needed!
AMRAP x 18 (AMRAP – Rounds and Reps)
8 Push Jerks #155/105
16 Toes to Bar
+
200m Runs
P1 works on the AMRAP while P2 Runs 200m.
Switch roles after each run.
Get Strong
Min 44 – 58
Strict Pull/Push (Checkmark)
0:00 – 5:00
EMOM x 5: 3 Weighted Strict Pull Ups
5:00 – 7:00
1 Set of Max Strict Pull Ups (no weight)
7:00 – 12:00
EMOM x 5: 5 Weighted Dips (rings or fixed)
12:00 – 14:00
1 Set of Max Strict Dips (no weight)
Today’s strength is gymnastics based. You’ll do weighted movements or just bodyweight if you feel like your strict work isn’t up to par. To do the weighted movements you should be able to do 10+ strict at just your bodyweight first. Otherwise, use BW only and adjust the rep scheme for it to make more sense (not be too easy or too hard). If these two movements are something you are still working on use bands for assistance, you could also use a box for dips as well.