CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

10 Box Step Ups

10 Kip Swings

:20 Bottom of Squat Hold

10 Seated Box Tuck Jump

8-10 Kipping Pull Ups

10 Strict Press

8 Box Jump Over

8-10 Box or Ring Dips

10 Thrusters

Get Fit

Min 20 – 35

3 Rounds for Time (Time)

6 Ring Muscle Ups

12 Box Jump Overs 30/24″

18 Thrusters #95/65

15 Minute Cap
Unless you’re very confident with all three movements, you’ll want to take a bit of a conservative approach on this piece. The overall volume is quite low, but each movement can impact the other significantly. Ring MU should be done in 1-3 sets per round, otherwise trim back the volume or modify the movement. That could be Dips/Pull Ups, Ring Supports/Negatives, or something else that supports a Muscle Up progression. Box Jumps should be just a little more challenging than the height you’re accustomed to. Thrusters should be 1-3 sets.

Get Strong

Min 44 – 56

Push Jerk (12 Minutes to establish a 3RM)

Build however you see fit. Your OH position will be primed after all those Thrusters, but triceps might be fatigued – so focus on a strong dip/drive with the legs and punch under. Coaches you will have some time between today to go over Timing Drills for the Push Jerk.