CrossFit Covalence – CrossFit

Warm Up

Min 0-12

Bike

1:00 easy, :40 moderate, :20 hard

4 Rounds

4 PVC Pass Through

4 PVC Cuban Press

4 PVC Kang Squat

4 PVC OHS

Then

Rope Climb Technique

Get Fit

Min 20 – 40

For Time (Time)

25 Box Jump Overs 24/20″

21 Overhead Squats #95/65

6 Rope Climbs

2:00 Rest

25 Box Jump Overs 24/20″

15 Overhead Squats #135/95

4 Rope Climbs

2:00 Rest

25 Box Jump Overs 24/20″

9 Overhead Squats #185/135

2 Rope Climbs

20 Min Cap
This first round isn’t overly heavy, but the amount of reps will drive your heart rate through the roof. Focus on efficiency up and down the rope when you get there, climb with the legs – not the arms. As you progress into future rounds, your pace will likely decrease to set yourself up for the heavier OHS reps. The jumps are big intentionally. If the weights are too heavy for you modify them but choose jumps that are a little outside of what you’re comfortable with.

AMRAP x 22 – PARTNERS (AMRAP – Rounds and Reps)

40 Box Jump Overs 24/20″

20 Overhead Squats #75/65*

10 Rope Climbs
Each round increase the Barbell weight by 20/10lbs for as long as possible

One athlete works at a time, share reps any way.

Get Strong

Min 48 – 56

Overhead Squat (E2MOM x 4 – 2 Heavy Reps)

We will continue to ride the wave from the metcon and take 4 sets to find a heavy double for the day. Take the bar out of a rack and start above the heaviest weight used in the workout and continue to build until you find a 2RM for the day.