CrossFit Covalence – CrossFit
Announcement
This week we will be doing the CrossFit Community Cup!
For more info: Overview of the Community Cup | CrossFit Games
The class workouts for Monday, Wednesday, and Friday will be from the Community Cup workouts. This is a great way to test your fitness, just like The Open BUT you will be able to compare yourself with people that are at your skill level. Whether that’s a Beginner or a Pro, you can see how you stack up against CrossFitters that are in your skill range.
This is another opportunity to test your fitness. Enjoy the process and the workouts!
Warm-up
Min 0 – 12
4 Rounds
:20 on :20 off
Flutter Kicks
Barbell Z-Press
Mountain Climbers
Barbell Muscle Clean
Today’s class will be packed so make sure to move with purpose on the warm up so we can start the 20 minute lifting clock NLT than 18 after. Good luck!
Get Strong
Min 18 – 38
2025 CrossFit Community Cup Workout #3
20 Minutes to establish
1 Rep Max Front Squat
1 Rep Max Hang Power Clean
Front Squat (Find a heavy single)
Hang Power Clean (Find a heavy single)
Get Fit
Min 43 – 55
E4MOM x 3 (Checkmark)
200m Run
20 V-Ups
5 Power Clean & Jerk
Think of this as a quick WL session with a buy in before each working set. The Run and V-Ups should take about 2:00 total. The Power Clean and Jerk should be drop and reset singles.
You will be nice and warm from the heavy Front Squats and Power Cleans but make sure you warm up the overhead portion before you start.
The C&J can take up to 2:00 or so to complete the 5 reps, which will allow you to lift pretty heavy. Push Jerk or Split Jerk fine based on your preference.