CrossFit Covalence – CrossFit
Warm Up
Min 0-12
For Quality
3:00 on Machine of Choice
then
5 Rounds
5 Ring Rows
5 Push Ups
Get Fit
Min 25 – 50
25:00 Minute Clock – SOLO – For Time (Time ↓ Shorter is Better)
50 Pull Ups
50 Bench Press #115/85
35 Pull Ups
35 Bench Press #135/95
20 Pull Ups
20 Bench Press #155/105
Straight into
5RM Bench Press in remaining time
25 Min Cap
-Saturday Pump Session. Pull Ups and Bench should be in big chunks, scale/modify the variation to make that happen – you shouldn’t be standing around for long periods of time. You also don’t need to increase weight on the Bench Press if you’re getting to fatigue early on. This can also be a Floor Press workout if needed in gyms without enough benches.
Enter your time you complete the Metcon here
25:00 Clock – PARTNERS – For Time (Time ↓ Shorter is Better)
80 Pull Ups
80 Bench Press #115/85
60 Pull Ups
60 Bench Press #135/95
40 Pull Ups
40 Bench Press #155/105
Straight into
5RM Bench Press in remaining time
-Share the work any way, one athlete works at a time. Choose bench weights you can both handle.