CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

200m Row

8 Jumps Over Rower

10 Banded Strict Press

Get Fit

Min 18 – 36

E6MOM x 3 (3 Rounds for time)

500/450m Row

60 Double Unders

15 Shoulder to Overhead #155/105

250/200m Row

40 Double Unders

10 Shoulder to Overhead
The point is to race through each round like it’s own workout. The Sh to OH should be at a weight that allows you to cycle in 1-2 sets. The Row should be a competitive pace and not a recovery of any sorts. The first row should be no more than 2:00 max, scale back the distance to something you can really fight to keep under 2:00 each round. Looking to get work done in 4:00-5:00, with the goal of matching or beating each round time. This workout isn’t about how heavy the barbell is or if you’re completing an RX workout- but how similar your three rounds look. Modify this piece as needed to keep that intensity repeatable!

Record your time to complete each round

Get Strong

Min 44 – 56

Push Press (E2MOM x 6
3 – 2 – 2 – 1 – 1 – 1)

-These sets are a continuation of the shoulder to OH from the workout. Just make sure you hold the Push Press standard firmly. You should be starting at a working set and gradually building from there. Shoulders are going to be extremely fatigued from the metcon. Big focus on the leg drive as we move through the sets today!