CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

4 Rounds

8 Box Step Ups

8 Box Push Ups

8 Box Jumps

100m Run

Get Strong

Min 20 – 35

Bench Press (Every 2:30 x 6 – 10 Reps)

This is a classic hypertrophy/pump session, but can also help with muscular endurance quite a bit. Start at a doable weight and make little jumps based on feel. Try to make sure all 6 sets can be done UB. The first 1-2 sets can be lighter in weight and used as a continuation of the warm up

Get Fit

Min 43 – 55

EMOM x 12 (2 Rounds for reps)

40″ ON, 20″ OFF

Min 1: Burpee Box Jump Overs 24/20″

Min 2: Double DB Reverse Lunges #50/35
You should consider taking a lateral approach on the BBJO to stay tight to the box and move fast/smooth. I don’t expect an all out sprint for :40, but I do expect steady work. On the Lunges, once you pick the DBs up you should be holding them the full :40. Your Lunge cycle rate is up to you, and so is the weight on the pair of DBs to make it happen.

Scoring: Enter your total numbers of burpees and lunges completed across all rounds