CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

:20 Bike (increase effort each round)

:20 Air Squats

:20 Kip Swings / Kipping Pull Ups / Ring

Row

(you can build in :10 transition for bigger

classes)

Get Fit

Min 22 – 34

AMRAP x 12 (AMRAP – Rounds & Reps)

8/6 Calorie Bike

8 Alternating Pistols

4 Chest to Bar Pull Ups*

8(6)/8/8, 8(6)/8/12, etc…
*Add 4 Chest to Bar per round you complete. The Bike (or any machine) will end up being a cruising pace, allowing you to push the Pistols and hop straight into a Pull Up set. Try to keep the CTB UB for as long as possible. As far as scaling the Pistol, they could be to a target (box/bench) or assisted in some way. Or Jumping or regular Lunges would be fine options too.

Get Strong

Min 45 – 57

Hang Clean (Every 90 seconds x 8 (12 min) – 1 Complex)

Complex: 1 Squat Clean + 1 Hang Squat Clean

This should be a gradual build across the

8 sets, starting at something moderate in

weight. Only the last 2-3 should be super

heavy.