CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3:00 Slow Row – increasing Cal/hr each

min

then

3 Rounds

10 DB Good Morning

5 Up Downs

5 Push Ups

Get Fit

Min 20 – 36

3 Rounds for Time (Time)

30/24 Calorie Row

30 Alternating DB Snatches #50/35

15 Lateral Burpees Over DBs

16 Min Cap
The Row should take around 2:00 or less each round, otherwise consider scaling the Calories. The DB weight should allow for double digit sets of Snatches everytime you pick it up (10s or better). Burpees should be smooth and steady with a focus on the sprawl back on the way down. The time cap is very doable, but not automatic – your goal should be to finish with time remaining, even if you’re scaling for intensity.

Get Strong

Min 44 – 56

Power Snatch (Every 90 seconds x 8 (12 min)
5 Touch-N-Go Reps)

These don’t need to be heavy as this is more technical with the amount of time under tension and long ROM. Don’t neglect working on the bar path on the way back to the floor – this is where we see a lot of issues on T&G sets.