CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

1:00 Bike

10/Leg Leg Swings

10 ea. Hip Open Gate / Hip Close Gate

10 Big Arm Circles

10 Plank Ups

Then

10 Narrow Stance Squat

10 Empty Bar Strict Press

10 Ring/Bar Kip Swings

10/leg Kickstand Pistol Squats*

10 Empty Bar Push Press

5 Strict Pull Ups

10 Empty Bar Thrusters

*

Get Fit

Min 20 – 35

EMOM x 15 (AMRAP – Reps)

30″ ON / 30″ OFF

Min 1: Max Alternating Pistols

Min 2: Max Thrusters #135/95

Min 3: Max Bar Muscle Ups
Some Higher Skill Gymnastics with a moderate to heavy Thruster. This :30 on :30 off format will allow solid reps while still under fatigue and an elevated Heart Rate. The Thruster load should be a little more challenging to hold onto but doable for 1-2 sets per round. If 135/95 is heavy, modify to a weight just outside your comfort zone. Choose a Drill/Variation for Pistols and BMU that will allow some great practice today if needed.

Get Strong

Min 45 – 57

Front Squat (E3MOM x 4 – 5 Reps)

Warm up a few quick sets before the clock starts as all 4 sets should be at working weights! Belt up and elevate the heels if needed to stay upright and support the heavier sets.