CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

10 Band Pull Aparts

10 Push Ups

5 Kip Swings + 5 Pull Ups

Get Fit

Min 20 – 50

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
*Alternatives can be lighter than BW Bench, DB Bench, Floor Press, etc.

This is an old school CF benchmark, and has been interpreted many ways over the years. Today we are going to put a 30 minute “goal time” to complete this. You can be a little over or under, but 3:00 windows will give a decent stimulus. This is NOT for time in any way, but about accumulation of reps. For each movement (and each round) you get 1 attempt at an unbroken max set of reps. On the Bench Press, the assigned weight is your current BW, but only use that if you can easily clear double digits reps on your first set, otherwise consider a lower % of your BW. On the Pull Ups, you have the option of massive Kipping sets, or Strict Pull Ups. IMO I would rather see athletes do the Kipping version today for volume sake – however if you’re the type with 20+ strict pull ups in a max set, maybe it is worthwhile to go to exhaustion on strict reps. Your call.

Can also start with strict and move into kipping if your sets drop considerably.