CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

1:00 Bike

2 Rounds

6 Scorpions

12 Glute Bridge Marches

1:00 Bike

2 Rounds

4/leg Single Leg RDL

10 Deadlift – empty bar

Then

Continue Building to Deadlift weight

Get Fit

Min 18 – 36

6 Rounds for Max Reps – SOLO (AMRAP – Reps)

1:30 Max Calories on Bike/Row

0:30 Max Deadlift #185/135

1:00 Rest
You want to find a sustainable pace on the machine that you can come close to matching each round. Don’t open up with a sprint and ruin the rest of the sets to follow. The Deadlift should be something you can hit double digits on each round – keeping in mind that you have to transition and complete your set in that :30 window.

6 Rounds for Max Reps – PARTNERS (AMRAP – Reps)

6 Rounds for Max Reps

2:00 Max Calories on Bike/Row

1:00 Max Deadlift #185/135
One athlete works at a time, switch working athletes anytime.

Get Strong

Min 44 – 56

Deficit Deadlift (12 Minutes to complete:
5 x 3)

Choose a plate to stand on between 1-3″, depending on your height and confidence with the movement.
With your feet on a 2″ platform, get set and DL the bar to your hip. The tempo happens on the eccentric portion, give yourself a 3-4 second descent back to the bottom, then T&G for the next rep.