CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds:

1:00 Row

8 Wall Ball Squat Clean Thruster

R1: 8 Ring Rows

R2: 8 Kip Swings

R3: 4 Strict Pull Ups

-Then-

Go through Bar/Ring Muscle Up Drills

Get Fit

Min 20 – 35

4 Rounds for Max Reps (AMRAP – Reps)

AMRAP x 3

250m/200m Row

25 Wall Balls #20/14

Max Ring OR Bar Muscle Ups

Rest 1 Minute
This workout isn’t about trying to crush the Row and WB today.

A nice consistent pace and intentional break on the WB will

keep your heart rate in control for bigger sets on the Muscle

Ups each round. It’s not worth earning more time for the

gymnastics if you’re going to spend it staring at the rings or bar

trying to catch your breath. Be smart on these intervals – there’s

only 1 min of rest between them… Jumping Muscle Ups or even

banded if you have them would be a great option today to get

some practice in. For some, even getting in Ring or Box/Bench

supports would be better than always doing Ring Rows or Pull

Ups again.

Get Strong

Min 44 – 56

Back Squat (Every 90” x 8 – 3 Reps)

The 8 sets building up on the :90 should start out on the lighter

side and build gradually. No need for big jumps early. Instead,

master the tempo of the decent and timing of the bounce (if you

use one) out of the bottom. Drive up with nearly everything

you’ve got even with light weights to prime the legs and CNS.

You should be in the heavy territory by the last two/three sets.

Get Fit

Min 20 – 35