CrossFit Covalence – CrossFit

Warm-up

Min 0-12

2 Rounds

3 Inchworms

10 S-Leg Glute Bridges (5/side)

then

2 Rounds

10 Light Deadlift

1 Wall Walk + :05 Nose and Toes Hold

Get Fit

Min 20 – 36

For Time (2 Rounds for time)

21 – 15 – 9

Deadlift #185/125

9 – 6 – 3

Wall Walks

3:00 Rest

21 – 15 – 9

Sumo DLHP #95/65

9 – 6 – 3

Wall Walks

16 Min Cap
Back to back similar couplets, both requiring some intensity! The DL and Sumo DL sets should be done in 1-2 efforts, scale the weights to make that happen. The Wall Walks will end up being more of a grind. If you’re still building your Wall Walk abilities, just go as high as you feel comfortable then return back to the floor. You have about 6:30 per couplet to finish under the cap, so if you have to adjust rep schemes to make it happen, do it!

Scoring: enter your time to complete both couplets, include the rest

Get Strong

Min 45 – 55

Strict Press (10 minutes to complete:
10 – 8 – 6 – 4 – 2 – 1 – 1)

The 10 and 8 are just warm up sets built in to hit with lighter weights. The real Pressing should begin at the set of 6, continuing to build to the 2 attempts at singles.