Announcements
Skills Clinic Survey
Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you!
CrossFit Covalence – CrossFit
Warm Up
Min 0-12
200m Run
then
2 Rounds
10 Empty Bar Glute Bridges
10 Empty Bar Bent Over Row
10 Kip Swings
then
1 Round
200m Run
10 Light-Moderate weight Deadlift
8 Pull Ups
Continue building to Deadlift weight
Get Fit
Min 24 – 54
Tillman (Time)
7 Rounds For Time
7 Deadlifts #315/205
200m Sprint
15 Pull Ups
45 Second Rest
30 Minute Cap
Hero WOD this Saturday, get ready to grind through this one with some HEAVY Deadlifts. This is our only piece today so choose a HEAVY load. If we need to scale back from the RX weight. You could try 275/185, or 225/155. Run Hard but not to the point where you are unable to take a few breaths then start to chip away at those DL. Pull-ups should be done in 1-3 sets, otherwise can modify volume or the movement itself (Banded Pull Ups, Jumping Pull Ups or Ring Rows). The :45 rest will be a nice little breather to gather yourself before you go into your next round, but not long enough to recover. You will want to pace this workout just a tad faster than if you would be working the 25-30 mins straight
AMRAP x 30 – PARTNERS (AMRAP – Rounds and Reps)
200m Sprint
4 Deadlifts #315/205
8 Pull Ups
Alternate full rounds with a partner, As Fast As Possible