CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

200m Run

3/leg Greatest Stretch in the World

:20 Dead Hang

:20 Squat Rotations

15 Bent Over Rows

into

2 Rounds (all UB)

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Hang Squat Cleans

Then

5 minutes to work on Rope Climb Technique

Get Strong

Min 20 – 32

Hang Clean (Every 90 seconds x 8
5 – 4 – 3 – 3 – 2 – 2 – 1 – 1)

Starting off with the lift today. The 5s and 4s should be on the light to moderate range and perfect in terms of timing as you build your speed under the bar. Continue to add weight, ensuring the 2s and 1s are very heavy and challenging – keeping the short :90 windows in mind…

Get Fit

Min 40 – 54

5 Rounds for Time (Time)

200m Run

6 Hang Squat Cleans #155/105

12 Chest to Bar Pull Ups

14 Min Cap
If the weight and CTB volume doesn’t scare you, you need to Run hard! To use the RX weight you should be able to do the 6 reps in 1-2 sets – similarly to the CTB.