CrossFit Covalence – CrossFit

Warm Up

Min 0-12

300m Run

2 Rounds

10 Tall Plank to Down Dog Reach Backs

5 Push Ups

10 Scap Pull Ups

-Then-

2 Rounds

8 Samson Lunges

6 Burpee to Target

3 Negative Pull Ups

Get Fit

Min 20 – 35

For Time (Time)

400m Run

16 Burpee Chest to Bar Pull Ups

400m Run

12 Burpee Chest to Bar Pull Ups

400m Run

8 Burpee Chest to Bar Pull Ups

400m Run

4 Burpee Chest to Bar Pull Ups

15 Min Cap
Tough bodyweight piece today, the BCTB are

going to be a long movement. You will want to

pace your runs enough to where you aren’t

completely gassed for the BCTB, but also cannot

take much longer than about 2:00 per 400m. If you already know you’ll be pushing a 2:30 400m think about cutting the run back to a 300m. Efficiency is going to be key for your BCTB. You want to eliminate any extra steps. Keep your hips in line with the rig on your burpee that way when you jump or step your feet up all you need to do is jump for that CTB Pull Up. Using a kip is fine just account for more time being spent per rep. You could also adjust the volume to 12-8-6-4. If a CTB is out of question a Burpee pull up is a fine

substitute.

Get Strong

Min 44 – 56

Z Press (Weight)

Seated overhead press. Can be a barbell or dumbbell.
E2MOM x 5 – 5 Reps

This is programed for a barbell, but you can

switch to DBs if you prefer that pressing position

more. All 6 sets should be at “working weights” –

which shouldn’t be tough to get to as your triceps are going to be quite tired following the metcon.

The last set or two should be in the neighborhood of failure. Big focus here on squeezing those quads to help stabilize as well as fighting the ribs from flaring keeping your midline in tact.