CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

:30 Single Unders

:30 Kang Squats

:30 Reverse Lunges

then

Pistol Progressions

Get Fit

Min 20 – 35

For Time (Time)

150-100-50

Double Unders

30-20-10

KB Swings 53/35

30-20-10

Alternating Pistols

15 Min Cap
Workout Flow:

150 Double Unders

30 KB Swings

30 Pistols

100 Double Unders

etc etc

The Jump Rope can be a mix of Doubles and Singles (or just singles) as needed to complete the full jumping volume when possible. Swings should be done in 1-2 sets each round, choose your KB based on that. Pistols should be where the majority of the coaching/practice time is spent before starting the workout. Today is a good day to introduce progressions beyond just sitting to a target for those able. Options include: Band assisted pistols (across low J-cups on a rig), heel elevated pistols, plate counterbalanced pistols, or even just curtsy squats when needed. For those unable to S-Leg squat at all, a Lunge variation is fine too!

Get Strong

Min 46 – 56

Back Rack Lunge (Every 2:30 x 4 – 12 Reps)

STEP BACK LUNGES

Alternate legs each rep, 6/leg. First set should be light to moderate, second moderate, third and fourth heavy but still smooth (no bouncing the knees or stutter stepping when standing up).