Announcements

Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day.

CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

10 DB Good Morning

10 Air Squats

5 Inchworm + Push Up

100m Run

10 DB Deadlift

10 Jump Squats

10 Plank Ups

100m Run

10 Alt. DB Snatch

10 Goblet Squats

3-5 HSPU Negatives

Get Fit

Min 20 – 32

For Time (Time)

500m Row

30 Alternating DB Snatch #50/35

15 Strict Handstand Push Ups

400m/20/10, 300m/10/5

13 Min Cap
Pace your runs today so when you come in the door you are right on that DB. Shoot to keep your DB Snatches UB if you’re able, then manage your reps on the sHSPU. Break them early if needed, to keep you out of failure too soon. The runs should be a nice way to shake out your arms before starting your next round. The nice thing is your descending rep scheme, so hopefully you are able to step on the gas a bit at the end. Feel free to knock those HSPU reps back or cap yourself to a certain time or set attempts so that you don’t kill the stimulus by standing around too much!

Get Strong

Min 40 – 55

Back Squat (In 15 minutes complete: 5 x 5)

Each of the 5 sets should be at a working weight – the first three moderate to heavy but doable. The last three should be a grind through all five. You have about 3:00 per set on average to get it done.