CrossFit Covalence – CrossFit

Warm Up

Min 0-12

2 Rounds

8 Russian KB Swings

16 Mountain Climbers

then

2 Rounds

8 American KB Swings

16 Sit Ups or V-Ups

For Quality

Min 20 – 38

AMRAP x 18 (AMRAP – Reps)

Climb the Ladder

2 Unbroken KB Swings #53/35*

2 Unbroken Toes to Bar*

4/4, 6/6, 8/8, etc..
*Every break mid set on either movement = immediate 100m Penalty Run (or 5 50′ Shuttles).

This will force athletes to be much slower and more strategic as to how much rest they take on transitions between movements to have a shot at staying UB for as long as possible. Also, both the KB weight and TTB variation should be something the athlete feels very confident with. If you get to doubles or singles on TTB the back half of this workout will be ruined.

Score: total reps completed

Get Strong

Min 46 – 56

Front Rack Lunge (EMOM x 10
1 Rep of Complex)

1 Power Clean

1 Right Leg Lunge*

1 Left Leg Lunge*

1 S2OH

Build across complexes very gradually. This should be as much about quality movement and barbell cycling as it is about going heavy…

*Can be either forward or step back lunges, keep that front rack position strong for the OH.