CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

3 Rounds

:30 on / :30 off

Handstand Hold

Box Step Overs

Glute Bridge Marches

Lying PVC Raises

Get Fit

Min 20 – 32

3 Rounds for Time – SOLO (Time)

8 Wall Walks

24 Box Jump Overs 24/20″

12 Min Cap
-This is mostly about movement efficiency. If you get overly gassed on the Wall Walks make sure you’re not the type that holds your breath on each rep. Play with different foot work on the BJO to make sure you’re not traveling extra distance – stay tight to the box! In order to finish in the time cap rounds need to be completed in 4:00 or less. Modify volume as you need so you’re not lying on the floor for an extended period or staring at your box. Maybe try a 6/20 or even a 4/16 rep scheme.

AMRAP x 12 – PARTNERS (AMRAP – Rounds and Reps)

4 Wall Walks

12 Box Jump Overs 24″/20″
Alternate Full Rounds with your partner.

Get Strong

Min 40 – 56

Clean and Jerk (EMOM x 8 – 1 Rep
E2MOM x 4 – 1 Rep)

***POWER CLEAN & SPLIT JERK***

This is a nice long lifting session today. The EMOM should be about drilling moderate weight movements over and over while making adjustments on any and all technique. The second part is about hitting 4 heavy singles. NO star fishing of the legs or pressing out of the Split Jerks today! Drop under that bar.