CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

Down and Back, full distance of gym…

Shuttle Run Forward

Shuttle Run Backpedal

Straight Leg Bear Crawl

Lateral Lunges

Toe Walk

Heel Walk

Then

Review Shuttle Run Efficiency Tips

Get Fit

Min 21 – 40

5 Rounds – SOLO (5 Rounds for reps)

AMRAP x 3

2 x 50’ Shuttle Runs

2 Lateral Burpees

2 Hang Squat Snatch #115/75

4/4/4, 6/6/6, etc

Rest 1 minute
Shuttles will be 25′ out and back, past open standard (two feet / one hand). Burpees should be fast and efficient. The “Hang” is to encourage UB sets with the bar for as long as possible. If you can’t hit 6 in a row without concern, the weight is too heavy. Scale to something you can put up a decent number with.

Start over at 2/2 each AMRAP.

Scoring: total reps completed across all five rounds of the AMRAP.

AMRAP x 19 – PARTNERS (AMRAP – Rounds and Reps)

1 x 50’ Shuttle Run

1 Lateral Burpee

1 Hang Squat Snatch #115/75

Reps increase 2/2/2, 3/3/3, 4/4/4, etc
Alternate complete rounds with a partner…

Get Strong

Min 46 – 56

3 Position Snatch (10:00 minutes to establish a heavy complex)

High Hang Squat Snatch + Hang Squat Snatch + Full Squat Snatch
You can start at the same weight as the workout and continue to build in weight from there. Make small jumps that allow you to adjust technical aspects as needed. The high hang will be the movement that typically limits how much you can lift. Keep this lift in the pocket with the focus being your vertical leg drive. Below the knee will get tricky as you have to move around the knees and most of you will want to pull early. Be patient and get the bar back to the hip.