CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

2 Rounds

10 Good Mornings

10 Barbell Strict Press

then

Empty Barbell Cycling Practice

Get Fit

Min 20 – 35

5 Rounds for Time (Time)

200m Run

1 Barbell Complex #185/125

Complex:

5 Deadlift

4 Hang Power Cleans

3 Jerks

15 Min Cap
Your top focus is completing the Barbell Complex UB every round. That means you’ll need to pace your runs to accommodate your fatigue. The weight is set a bit high to give better athletes a challenge, but should be modified for probably 90% of athletes taking this on. If you can’t do all 5 rounds UB, you did not accomplish the main objective, so modify accordingly!

Get Strong

Min 45 – 55

Deadlift (E2MOM x 5
10 – 8 – 6- 4 – 2)

Focus in on that set up position and feel that pressure through your feet. Choose weights that allow you to maintain tension and control through the full ROM, but also don’t be afraid to go a bit heavy. Lower the bar to the floor on each rep, including the final. Build across sets.