CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
400m Run
Then
TABATA
3 Rounds
20 sec ON / 10 sec OFF
Flow…
Rd 1: Plank Frog Jumps, Strict Press, Bar Hops
Rd 2: Up Downs, Push Press, Bar Hops
Rd 3: Burpees, Push Jerks, Bar Hops
Get Fit
Min 23 – 53
30 Minute Running Clock (Time)
For Time
800m Run
30 Bar Facing Burpees
30 S2OH #135/95
30 Bar Facing Burpees
18 Minute Cap
Then…
In remaining time
Establish a 5RM Push Press
(From rack or floor)
If you don’t think you can make the generous 18 min cap, knock the reps back a little bit, you can also adjust the weight on the bar. You want to leave at least 12 Min for the Push Press
at the end. Your shoulders will be nice and warm, place a big emphasis on an efficient Dip and Drive on the STOH as well as your PP. Keep weight through the middle of both feet and allow the hips to lead your dip. Be patient on your press, allow the hips to reach full extension before your Press or Jerk the bar overhead. Keep a steady pace on your burpees, since they are facing the bar it’ll be easier to keep yourself in a rhythm you can speed up or slow down as needed to control the heart rate.