CrossFit Covalence – CrossFit
Warm Up
Min 0-12
For Quality
400m Run
-Then3 Rounds
4 Inchworm to Spiderman
6 KB Deadlift (KB to heels)
6 Ring Rows
Get Fit
Min 16 – 56
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
40 Minute Time Cap for Class
Each of the 5 Rounds should be about 4 mins on
the Run, and 2 mins allotted for both the Swings
and Pull Ups, which would get you done in 40 min
or less. If you’ve never done this don’t
underestimate the grip fatigue from the amount of
hanging on that needs to happen. Reasonable sets
with short breaks even from the start is not a bad
strategy, just don’t let that rest get out of control
later on. And as always, scale the weight, reps, and
distance as needed to feel confident in taking this
on.
Scaled Options
Option A (Less running)
5 Rounds for Time
400m Run
30 KB Swings #53/35
20 Pull Ups
Option B (less swings/pull ups)
5 Rounds for Time
800m Run
20 KB swings #53/35
20 Pull Ups
Option C
4 Rounds for Time – Rx
Options A & B are for those that the volume and loading are too much but can still handle the movements.
Option C is for the ones that are proficient with these movements but may not know how their pacing will hold up for 5 rounds. If time allows can easily go for the 5th rounds to finish Rx or if you’re getting crushed and are doing single digit KB Swings and singles on the pull-ups then call it at 4 rounds.