CrossFit Covalence – CrossFit

Warm-up

Min 0 – 12

2:00 Steady Row / Run

then

3 Rounds w/ a single DB

6 Goblet Squats

6 RDLs

6 Strict Press (both hands on)

Get Fit

Min 20 – 38

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
An all time classic CF benchmark.

To score high, play to your strengths in regards to whatever you can cycle fastest.

Typically athletes stop around the :50 mark to have time to transition right to the next station.

For class setup, you can start on any station you would like, just cycle in order with the rest station coming every 5:00 no matter where you start or finish.

This allows many to share the same stations.

Get Strong

Min 45 – 57

Strict Press (E2MOM x 6)

Complete 1 Set each round:

10 – 8 – 6 – 4 – 2 – 1

Your shoulders will be beyond warm, use the descending rep scheme as a way to start light and build to a heavy double and single. This can be done from the floor or out of racks