CrossFit Covalence – CrossFit

Warm Up

Min 0-12

:30 Bike-Easy

10 Scap Pull Ups

10 Kang Squats

:30 Bike- Mod

10 Russian Dips

How to Do Tricep Extensions on the Floor (Calisthenics) – 3 AMAZING Tips!

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10 Bradford Press

:30 Bike-Hard

3-5 Negative Pull Ups

10 Thrusters

Get Fit

Min 20 – 34

8 Rounds for Time (Time)

12/9 Calorie Bike

3 Bar Muscle Ups

5 Thrusters #115/80

14 Minute Time Cap
The rounds are short but demanding, and that

volume will start to add up by the halfway point. Be a bit more paced and strategic early on than you think you need to be. If you end up with a little gas in the tank in the last couple rounds, you can kick it up.

Thrusters and BMU should be UB most of the way. If you are still working on stringing BMU, quick singles should still get the job done. If BMU are not in your wheelhouse try some jumping or banded BMU today.

You can also sub them out for 5 Chest to Bar Pull

Ups.

Get Strong

Min 44 – 56

Split Jerk (12 Minutes to complete the following sets:
4 – 3 – 2 – 2 – 1 – 1)

You’re going to cycle the reps during the sets of 4

and 3, as in, once your feet are recovered and you’re ready to bring the bar down, use the rebound to go right back up into the next rep – don’t pause in the front rack. The doubles and singles can be a bit more deliberate. You can use a rack today. Coaches there will be plenty of time between to drill in position and footwork before you get the clock rolling.