CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

3 Rounds

30” ON / 10” OFF

Echo Bike Calories

Banded Shoulder Warm Up

15-20 Reps of each

Around the World

Pull Aparts

Diagonal Pull Aparts (both directions)

Elbows at Side ER Pull Aparts

Behind the Neck Presses

Then…

2 Rounds

7 Strict Press

7 Kang Squats

20” HS Holds

4 Tempo Front Squats

(3 sec lower, 3 sec pause at bottom)

Get Fit

Min 20 – 32

4 Rounds for Time (Time)

10 HSPU

10 Front Squats #155/105

10/8 Calorie Bike

1:00 Rest

12 Min Cap
The idea is that you can complete the HSPU and Squats in 1-2 sets for most of the workout (modify as needed), then see what you have left in the tank in terms of pacing to finish each round on the bike – some will hammer it and some will be in survival mode. The rest is barely enough to catch your breath and repeat, which is why the total volume is on the lower side…Really focus on your timing on the HSPU. Just like a Push Press we drive with the hips/legs and then press. Same goes for the HSPU, drive up with the hips/legs and then press. If you try to press too early there is zero help from the kip, you might as well be doing Strict HSPU. If you cannot do HSPU, a good option is just 10 good quality Push Ups – no cheating the ROM or positions!

Get Strong

Front Squat (14 minutes to establish a heavy triple!)

Your legs are primed from the Metcon! Start a little above the weight used there and continue a gradual build across the 14 minutes. If you go on every 2 minute clock that will give you 7 sets to build.