CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Bike

:30 Easy – :30 Moderate- :15 Faster- :15 Sprint

-Then-

3 Rounds

5/arm S-Arm KB Push Press (3 sec Negative)

5 S-Arm KB Row

25’/Arm Suitcase Carry

Get Fit

Min 20 – 34

For Time (Time)

40/30 Calorie Bike

Then

3 Rounds

15 Power Clean #135/95

15 Handstand Push Ups

14 Min Cap
The bike for today should be an Echo Bike, but any sub will work as well. The bike is a buy in to get there heart rate up before the couplet begins. Power Cleans can be T&G, singles, or a mix of both. The HSPU can be kipping or strict, choose depending on which needs more work – strict pressing or conditioning/intensity. 1-2x Push Ups per HSPU can be a great sub here to keep movement quality high.

Get Strong

Min 43 – 55

Push Press (Every 90 seconds x 8
5 – 5 – 5 – 3 – 3 – 3 – 1 – 1)

Gradually building to a single for the day, but it doesn’t need to be in the neighborhood of a PR or anything. Make a smooth dip/drive the focus of your lift, maintaining that upright torso as the barbell increases in weight.