CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

200m Run

then

12-9-6

Empty Bar Deadlift

4-3-2

Inchworm + Push Up

Get Fit

Min 22 – 30

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
This is a classic CF Benchmark. To use the RX DL weight you should be able to hit a double digit set with that weight, maybe even the first set unbroken – though not fully necessary. The HSPU can (should) be kipping with a focus on cycle speed. If you need a break, kick down and get off your arms – try not to hang out upside down too long. This should be a sub 8 minute workout if modified correctly with weight and HSPU variation.

Get Strong

Min 40 – 52

Deadlift (12 minutes to complete:
5 – 5 – 3 – 3 – 3 – 3)

Continue deadlifting at or beyond the weight used in the workout. The build can be very gradual. Rest as needed between sets but try to keep the full session to 12 minutes.