CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds

4 Shuttle Runs (Backpedal on the way back)

10 Banded Tricep Extensions

10 KB Deadlifts (aim to place KB by heels)

Get Fit

Min 20 – 34

For Time (Time)

50 Shoulder to Overhead #135/95

25 Shuttle Runs

100 KB Swings #53/35

14 Minute Cap
This is a one time through chipper. You should have a weight that allows you to start with 12-15+ reps. You can push the S2OH near failure and take chances as you’ll have plenty of time to recover your shoulders on the shuttles to follow.

Each shuttle is 25′ down and back, or if it’s easier for class – a 600m Run will do the trick.

Finally grab your KB and hang on. Hold a tough overhead standard with the bottom of the bell straight up to the ceiling and the ears in line with the bicep at the top while arms are fully extended.

If the class is full, once you are done with your barbell roll it to the outer walls to make room for the shuttle runs.

Get Strong

Min 44 – 56

Split Jerk (Every 90 seconds x 8
2 Push Jerks + 1 Split Jerk)

Try to cycle all three reps without a pause in the front rack position between them. Start at a moderate weight and build very gradually. As you cycle focus on keeping your weight balanced through the middle of your feet, which will translate for a solid dip and drive.