CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
2 Rounds:
:30s Single Unders or Line Hops
4 Inchworm + Spiderman
8/side Deadbugs
16 Glute Bridges
-Then
2 Rounds:
10 Crossover Single Unders
5 Tempo Empty Bar Back Squats (3 down, 3 in the
bottom)
:20s Hollow Hold
Get Fit
Min 20 – 55
AMRAP x 35 (AMRAP – Rounds and Reps)
50 Double Unders
20 T2B
5 Front Squats*
2 Min Rest
*Build weight each round
Combined Conditioning + Strength piece today, main focus is building to a Heavy 5 Front Squats under fatigue. Front Squats should come FROM THE FLOOR to allow for space on the rig for Toes to Bar and the 5 reps should be completed unbroken, even if it’s at a slower pace. Yes, your first Front Squat can be a Squat Clean. Start around 50% of your 1RM, then build from there. If the Double Unders will be a limiter, scale the volume to 15-20 per set (or 1 minute maximum) and keep the Squats as the focus today.