CrossFit Covalence – CrossFit

Warm Up

Min 0-12

3 Rounds:

15 Double Unders or 20 Singles

10 RDL

:20 Plank Hold Feet on Wall*

Get Fit

Min 20 – 36

3 Rounds for Time (Time)

20 Deadlift #225/155

80 Double Unders

8 Wall Walks

1:00 Rest

16 Min Cap
Complete the DL in 1-3 sets.

DU should be attempted UB but if you have a couple trips no big deal. If it will take you longer than 1:00 consider dropping the volume down to 60, or switch to singles.

The Wall Walks will need to be smooth and efficient – if this is going to eat up a majority of your time cut the reps back to 5 or 6.

Get Strong

Min 44 – 56

Deadlift (E3MOM x 4
5 Reps with 3″ negative)

-The eccentric portion in the DL can be overlooked as many athlete like to drop the barbell or bounce it quickly off the ground. Go as heavy as you want today but make sure you have tempo and control as you bring the bar to the floor for your T&G sets. As soon as you either lose position or tempo drop the weight back down to something you can maintain.

I would think of these as more of a RDL instead of a traditional deadlift.