CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

AMRAP 5

6 V-Ups

6 Superman Raises

6 Box Step Ups

6 Empty Bar Strict Press

-Then-

2 Mini Rounds*

5 Toes to Bar

5 Box Jump Overs

5 Shoulder to Overhead- Warm-Up Weight

*Focus here is to establish smooth cycling on all movements as well as get a feel for the combination together.

Get Fit

Min 20 – 35

E3MOM x 5 (5 Rounds for time)

12 T2B

12 Box Jump Overs 24/20″

12 S2OH #115/75

Record your time for each round
This really should be about keeping intensity consistent across all 5 rounds, modify reps and weights in order to do so. Rounds should be 2:00 or less with having at :45-1:30+ of rest before going into the next round. Focus on cycling movements UB and smooth for as long as possible. TTB may look like a bigger kip on the back side to keep the movement more efficient and sustainable. However, the BJO should be lateral and minimal extra effort/distance traveled (step down is a must for today). The Sh to OH can either be Push Press (fast!) or smoother Push Jerk, or a mix of both.

Get Strong

Min 44 – 56

Push Jerk (Every 90″ x 8
1 Complex: 1 Push Press + 2 Push Jerks)

This can be ladder style, or just keep the first half to moderate weights and second half to challenging sets. Use a rack or blocks to save that Clean each time if possible.