CrossFit Covalence – CrossFit

Warm Up

Min 0-12

:30 Bike Easy- :30 Moderate- :30 Hard

then

Tabata 4 Rounds ea

:20 on / :10 off

Scap Push Ups

Ring Rows

Strict Press

Air Squats

Get Fit

Min 20 – 32

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
Covalence Time Cap: 12 minutes

This workout had no real cap in the Open, but to

call yourself a “competitor” you should be doing

this well under 12 minutes. Thrusters can be

broken into 2 sets and still accomplish that goal –

however it would be nice to see how fast you can

get this done in UB sets.

Get Strong

Min 40 – 55

Bench Press (Every 2:30 x 6
10 – 10 – 5 – 5 – 3 – 3)

Hit a couple warm up sets before your first working set of 10. Each of the 6 sets should be somewhat challenging but not to failure, choose your weight jumps carefully.