CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

:10 HS Hold / Pike Push Up Plank

10 Empty Bar DL

10 Lateral Hops over Bar

Get Fit

Min 20 – 35

6 Rounds (Time)

8 Handstand Push Ups

10 Deadlift #155/105

12 Box Jumps 24/20″

15 Min Cap
The Deadlift is designed to be smooth UB sets from start to finish.

HSPU can be kipping today if you have the ability to control yourself under this much overall fatigue. The reps can also be knocked back, but don’t change the ROM if you cannot complete the reps, instead change to a different movement variation.

Rounds need to average 2:30 or better (hopefully closer to 2:00 or under) to get this done under the cap.

Get Strong

Min 45 – 55

EMOM x 10 (Weight)

2 Sandbag Clean to Shoulder per minute
Drop and reset the sandbag between each rep. No touch and go reps today. Aim to have over 30 seconds of rest between rounds.

Also, be mindful that the sandbags are a bit dusty so try and sneak in a quick mop or wipe down when you’re done so the next class isn’t covered in dust.