CrossFit Covalence – CrossFit

Metcon

Min 0-12

4 Rounds

:30 on :30 off

Row – increasing effort each time

then

3x:15 Nose and Toes hold

Get Fit

Min 18 – 34

For Time (Time)

1:00 ON

1:00 OFF

until completion…

150′ HS Walk (or 15 Wall Walks)

1000m Row

40 Burpee Box Jump Overs 24/20″
The Cap will give you eight 1:00 intervals to complete this chipper. HS Walks should be done in 25′ increments (reps), but do not need to be UB (you can rest in the middle of a distance).

The Row is 1k for all, and should be done at a much higher effort than you’re comfortable with.

BBJO can and probably should be lateral to make the cycle rate AFAP. If needed, you can have athletes share equipment by working opposite minutes of eachother, just be sure they’re making a mental note on the rower of how much they have left.

Get Strong

Min 44 – 56

Strict Press (Every 90” x 8
5 – 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1)

Coaching tip: encourage athletes to SQUEEZE their glutes & quads to avoid the “knee bend” causing a Push Press.

Build VERY gradually across the 10 efforts, with the 5s and 4s being light and perfect (avoid a big lean backwards).