CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

10 RDLs

10 Muscle Cleans

10 Front Squats

5 High Hang Squat Clean

5 Low Hang Squat Cleans

(complete 10 lateral bar hops between each movement)

Get Fit

Min 20 – 36

4 Rounds For Time (Time)

2026 CrossFit Games – Class Version

“Run Hang Squat Clean”

400m Run

10 Hang Squat Cleans #225/155

16 Min Cap
-The Run has been trimmed from 660m to 400m, and keep in mind that even CFG athletes struggled with the barbell weight at that volume – so most class athletes should not even consider going RX today.

Instead, the idea is to choose a

challenging weight that you can cycle all 10 reps within 1-2 sets. Don’t be surprised if that’s around half the prescribed weight – remember that intensity here will be the most impressive thing, so set yourself up to crush. The cap is allowing around 2:00 on each run and 2:00 (which is a lot) on each set of 10 HSC.

Get Strong

Min 44 – 56

Front Squat (E2MOM x 6
3 – 2 – 1 – 1 – 1 -1)

You won’t need much warm up coming off the metcon. All six sets should be at “working weights”. Hit one quick warm up triple to gauge your opening triple weight then build from there.