CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3:00 Steady on Machine of Choice

then

2 Rounds

6 Lateral Squats 3/side

6 Kang Squats

6 Jumping Squats

1:00 Rest

then

Barbell Back Squat practice/skill

Get Strong

mIN 20 – 36

Back Squat (16 Minutes to establish a heavy single)

This is essentially a “heavy day”. The warm up should focus solely on getting athletes ready to squat heavy. Hit a few higher rep sets (3-5) early on as you build to prime the legs and ROM for the big weights to come. You should take about 3 total attempts at a heavy single sometime after the 10:00 mark.

Get Fit

Min 46 – 56

For Time (Time)

50 Wall Balls #20/14

30 Burpee Bar Muscle Ups

10 Min Cap
For many this will be an AMRAP, but for those who can finish, push the pace as much as you want. These can be scaled back as needed to Burpee Pull Ups or even sets of Burpees, then Jumping Pull Ups.

Scoring: Every rep not completed add one second to 10:00