CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

10 Shoulder Circles in each direction

15 Banded Pass Throughs

50′ Bear Crawl

15 Banded Pull Aparts

10 Empty Bar Strict Press

50′ Bear Crawl

then

Split Jerk Technique work

Get Strong

Min 20 – 34

Split Jerk (E2MOM x 7 – 2 Reps)

This should start with some footwork practice at lower weights, gradually building to something a bit heavier as you go. You don’t need to find a true 2RM today, but rather 2 heavy reps that feel the more technically smooth than usual. This will also help prime your shoulders for the metcon to follow.

Get Fit

Min 45 – 54

3 Rounds for Time (Time)

15 S-DB Box Step Overs 24/20″ #50/35

15 Shoulder to OH #155/105

9 Min Cap
This should feel like a high intensity burner. Step Overs unbroken, at a pace you feel like you can sustain. The Sh to OH sets should be 1-2 efforts per round, preferably 1 UB challenging set at least in the first round, if not more. Scale back the Sh to OH weight as far back as needed to finish well under the time cap! (9 Minutes should feel excessive)