CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

10 Barbell Strict Press

30 Single Unders

10 Barbell Push Press

30 Double Unders

10 Barbell Overhead Reverse Lunges

30 Crossover Single Unders

Get Strong

Min 19 – 33

Push Press (E2MOM x 7
10 – 10 – 5 – 5 – 3 – 3 – 3)

The first two sets are to continue the warm up and practice consistent bar cycling and timing. The 5s are to prime and start going heavy.

The 3s are the real work in this session, go big or go home.

Get Fit

Min 41 – 55

AMRAP x 14 (AMRAP – Rounds and Reps)

100 Double Unders

30 Overhead Lunge Steps #75/55
Break up the DU as often as you need. You’ll be accumulating a lot of reps on this piece, so no need to push for UB sets early on. Where you should try to stay a bit more tough is on the OH Lunges. The shoulder fatigue will set in between the jump rope and stabilizing the bar overhead, fight for big sets!