CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Minute Row/Bike

-Then

AMRAP 5

10 DB Deadlifts

5 Air Squats with OH Rotation Reach

10 Beat Swings

5 Inchworm with Squat

-Then-

Warm up your pull up

Get Fit

Min 20 – 35

CF Games Quarterfinal Workout #2 (Time)

Partition any way

80 Dumbbell Hang Squat Cleans

40 Bar Muscle Ups

Time Cap: 15 Minutes
Rx: #50/35

Scaled: #35/20

Coach Erik Workout Notes

General Feel: This is purely a grip/BMU test. Most people will be able to do HC under fatigue as opposed to BMU.

DB Hang SQ Cl: Practice footwork with these. Dumbbells between the legs or outside the legs. Its totally athlete preference.

BMU: For most BMU will deteriorate well before the DB. Find an appropriate rep scheme that works for your ability.

Strategy :

Front Load BMU: For those that know 40 BMU in a workout are going to be the sticking point, front load with a big set (2-3) reps short of failure. And then find a good rep scheme to transition between the two movements.

Conservative Approach: 20 Rounds of 2 BMU and 4 HC. This is a bunch of transitions but it is a good way to keep you moving. Must be disciplined with transitions.

Semi-Aggressive: 8 HC, 5 BMU, 7 HC, 5 BMU, 5 HC into: 10 rounds of 3 BMU/6 HC.

Aggressive: EMOM x 10 (or every 1:15 or 1:30): 4 BMU/8 HC

Get Strong

Min 44 – 54

Single Arm Dumbbell Press (EMOM x 10
8 S-Arm DB Push Press*)

*HOLD at top of each rep for 1-2 seconds. No rebounding between reps. Each rep must be from a complete step.

Alternate arms each minute. Can keep the same way across all sets or gradually build.