CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

4 Rounds

100m Run

Burpees (12-9-6-3)

then

Bench Press Warm Up

Get Fit

Min 20 – 45

E5MOM x 5 (Time)

400m Run

10 Toes to Bar

10 Bench Press
You have two goals in this workout, the first being negative splits on the 400m Runs – which means you’ll slightly increase your speed across all 5 efforts. Be careful not to get pulled into a race on the first interval, leaving no room to build across the next 4 efforts. On the Bench Press, you’ll be establishing a 10RM. Start on the lighter side, focusing on set up and bar path and build across the 5 sets. For gyms without enough benches, athletes can stagger start and share, use a floor press variation, or go for a max set with DBs each round (bridge position with upper back on medball). For the Toes to Bar, choose a number you can quickly jump up and hit and go Unbroken on throughout.

Score is slowest round.

Get Strong

Min 50 – 56

Dead Hang (Time)

3 x 1 minute hangs

Lets practice getting that thumb around the bar, gripping tight with your knuckles facing the ceiling and hanging for as long as you can.

1 Minute sets are the max. Adjust the time accordingly.