CrossFit Covalence – CrossFit

Warm Up

Min 0-12

30/24 Calorie Bike

4/side 90/90 Hip Switches

8 Dynamic Adductor

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:20 sec Dead Hang

Squat Warm-Up

3 Rounds

with a Mini Band

:10s Bottom Squat Hold

Hold at Parallel + 10 Pulses (knees pushing out)

5 Air Squats

Rest :30

Get Strong

Min 18 – 30

Back Squat (E3MOM x 4 – 10 Reps)

Starting with some volume squatting today. The four sets should be “light”, “light to moderate”, “moderate to heavy”, and “HEAVY”. The last heavy set should be a shot at a challenging 10RM if you’re feeling good.

Get Fit

Min 40 – 52

For Time (Time)

27 – 21 – 15 – 9

Front Squats #95/65

Chest to Bar Pull Ups
This is not “Fran-like” for the majority of you. You will need to break something up more than likely, otherwise you’ll be taking massive rests during your transitions. My suggestion is to try and keep the Squats UB and chop up the CTB with small breaks. If you prefer to mix it up and use DBs for the Squats go for it! The CTB volume will be a lot for most – If you are unable to string at least 5 together consistently modify the rep scheme (20-15-10-5 or less).