CrossFit Covalence – CrossFit

Warm Up

Min 0-12

200m Run

then

4 Rounds:

Tabata :20 on/:10 off

Russian Swings (warm-up weight)

KB Overhead Hold (switch arms half way)

Wall Ball Cleans

Get Fit

Min 20 – 36

For Quality – SOLO (Time)

In the Fewest Possible Sets:

100 KB Swings #53/35

100 Wall Balls #20/14

16 Min Cap
This is a bit of a unique format, it’s not for time it’s for completion in the fewest possible sets within a 16 minute window or less. You’re going to strategize your sets and rest in a way that probably doesn’t totally destroy you early, but that you don’t take a single extra unnecessary break. It’s quite tricky to get right. Once you put the KB down after 100 reps, that counts as the end of a set, and picking up the WB for rep 1 is the start of a new set for counting purposes.

For Quality – PARTNER (Time)

In the Fewest Possible Sets:

180 KB Swings #53/35

180 Wall Balls #20/14

16 Min Cap
Each effort by a partner counts as 1 set (P1 40 KB Swings, P2 31 KB Swings = 2 sets)

Get Strong

Min 46 – 56

Deadlift (EMOM x 10 – 2 TnG Reps)

FIrst 5 sets should be light and FAST off the ground.

Second 5 sets should be a bit of an aggressive build.