CrossFit Covalence – CrossFit

Warm Up

Warm Up Min 0-15

For Quality

Mini Dynamic WU:

25′ High Knees

25′ Butt Kicks

25′ Frankenstein Kicks

25′ Duck Walks

25′ Burpee Broad Jumps

(or coaches choice of movements)

then

2 Rounds Sco

10 Alt S-Leg V-Ups

10 Empty Bar Sumo DL

then

Teach Sumo DLHP w/ Barbell (or KB if needed)

Get Fit

Min 24 – 48

For Time (Time)

200m Run

9 Sumo DLHP #95/65

9 V-Ups

400m Run

15 Sumo DLHP #95/65

15 V-Ups

600m Run

21 Sumo DLHP #95/65

21 V-Ups

800m Run

27 Sumo DLHP #95/65

27 V-Ups

24 Min Cap
The Running pace is actually the most important part of this workout. As the distance increases you need to settle into a pace you can maintain coming off two metabolically taxing in-gym movements. On the SDLHP, 95/65 isn’t actually that light for many, don’t be afraid to knock that back to 75/55 at the start if needed to complete the 27s in 3 or less sets. V-Ups should be past QF standards, but can also be modified to alternating S-Leg V-Ups in place.