CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

2 Rounds

1:00 Single Unders

:30 Dead Hang

:30 PVC OHS w/ :01 Pause in Bottom

then

2 Rounds

10 Kip Swings

10 Russian KB Swings

Get Fit

Min 20 – 45

For Time – Regionals 11.4 – SOLO (Time)

100 Pull Ups

100 KB Swings #53/35

100 Double Unders

100 Overhead Squats #95/65

25 Min Cap
This can easily be modified to 1/2 or 3/4 Regionals 11.4. The movements can be scaled further within those rep schemes. Some athletes may be capable of taking on the full version with reasonable intensity. Starting with 100 Pull Ups is a good little reminder that Murph is coming in about a week… Break up sets keeping in mind that you’ll need grip for the swings to follow. This workout comes down to your willingness to grind through 100 OHS with a really high heart rate – it’s easy to break over and over and give away any decent progress you made with big sets early on.

For Time – Regionals 11.4 – PARTNERS (Time)

150 Pull Ups

150 KB Swings #53/35

150 Double Unders

150 Overhead Squats #95/65

25 Min Cap
One athlete works at a time, switch anytime. (this can also just be the 100s shared as well)