CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2:00 Row

10 Up Downs Over Bar

15 Good Mornings

2:00 Row

10 Lateral Burpees Over Bar

15 RDL’s

Use remaining time to warm up Deadlift to working weight.

Get Fit

Min 20 – 38

For Time – SOLO (Time)

40 Lateral Burpees Over Bar

50/40 Calorie Row

30 Deadlifts #255/165

50/40 Calorie Row

40 Lateral Burpees Over Bar

18 Min Cap
Consider how you’ll be feeling in the later half of this workout, then see if you can find a reasonable approach to open up the 40 Burpees with. The goal would be to maintain as close to your starting pace as you can on that last set of Burpees. Use the first half of the Row Calories to recover and settle in before establishing your working pace. If the row is going to take you longer than 4:00 modify the calories to give you a chance to finish. The DL should be broken early and often, even 5s can be an okay strategy to minimize blowing up and resting too much between sets. If 5s are not doable at the given weight, find a load that will be. If you go too big on the DL early on, you’ll pay for it the rest of the workout. The final Row and Burpees will play themselves out depending on how you feel once you’re done with the barbell.

For Time – PARTNERS (AMRAP – Rounds and Reps)

60 Lateral Burpees Over Bar

70 Calorie Row

50 Deadlifts #255/165

70 Calorie Row

60 Lateral Burpees Over Bar

18 Min Cap
One athlete works at a time, split up the work any way. You basically have 3:30 or less per station to get it done – good luck.

Get Strong

Min 46 – 56

Front Rack Lunge (E2MOM x 5 – 10 Walking Lunge Steps)

This is written with a barbell in mind, but you can also be creative and use DBs, KBs, Sandbags, Axle Bar (if available) etc.. Have a little fun today and mix it up from what we typically do! Give yourself 2 sets to get those legs moving and then the remaining 3 should be some solid working sets. These can also be Lunges in place if space is a logistical issue.