CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

then

25′ Lunge Steps

25′ Bunny Hops

25′ Lateral Squats w/ Pivot

25′ Bear Crawl

25′ Frankenstein’s

25′ Inchworm + Push Up

Get Fit

Min 20 – 40

For Time (Time)

400m Run

40 Alternating Pistols

400m Run

200 Double Unders

400m Run

20 Ring Muscle Ups

400m Run

20 Min Cap
Don’t discount the effort needed on the Runs just because you might be nervous about the higher skill movement to follow. Try to push the Run a bit, and take a moment to settle into whichever movement is going to follow. Here are some suggestions for scaling the three movements: Pistols can be done with a waist high band across the j-cups to assist. DU should be worked on with a 3:00 cap if someone is trying to accumulate reps. RMU can be a low ring transition drill, or even something as simple as Box Dip Negatives. The 20 min cap forces you to have modifications that allow you to keep moving through reps even if a bit slow.

Get Strong

Min 45 – 56

Push Press (EMOM x 6 – 2 Reps
5 Minutes: Find a heavy double)

This first 6 set should be a gradual build, with 2-3 attempts in the 5 minute window of going heavy. During the EMOM make sure you focus on a shallow but strong vertical dip/drive – and have that carry over to the heavier sets!