CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

200m Run

The

3 Rounds

10” HS Hold

5 Burpee Tuck Jumps

15 Banded Zercher Good Mornings

Get Strong

Min 20 – 28

Sumo Deadlift (E2MOM x 4 – 5 Reps)

Using Sumo Deadlifts to prime to posterior chain before some heavier Cleans today. If you’re new to Sumo, be open to try some new set up positions until you find what feels most comfortable and strong. You can complete these reps T&G or if you’re the type that likes to settle the bar then re-engage (very typical with sumo) that’s fine too. Just like we try to squat with a mix of patterns, we should also be exposed to a mix of pulls as well. No need to go crazy heavy today, save yourself for the metcon.

Get Fit

Min 38 – 56

AMRAP x 18 (AMRAP – Rounds and Reps)

1 Clean #205/145

2 Wall Walks

3 Burpee Box Jump Overs 24/20”
A nice long AMRAP today. If you’ve ever done “Holleyman” you will want to approach this in the same way. Think about how you will be feeling in the 15-18th minute and try to slow your roll and start your pace there. The Clean should be Power for as long as you’re able, but Squat Clean is fine when needed.

Either variation, you should not be failing reps – modify the weight as needed. Each WW should be smooth and efficient, since there are only 2 reps as soon as your chest hits the ground immediately being the next rep. A good goal would be averaging :90 second rounds or better. However, today is a good day to challenge yourself in multiple ways and see how far you can make it – don’t scale this piece so much that you make it too easy 🙂