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CrossFit Covalence – CrossFit
Announcement
Happy Veteran’s Day to all our gym members, coachs and our very own, Johnny!
Warm Up
Min 0-12
2:00 Bike
then
3 Rounds
:10 Bottom of Squat Hold w/Plate
straight into
5 Slow Plate Squats (3 sec down 3 sec up no
stopping)
10 Plate Presses
5 Burpees to Plate
then get ready for back squat primer sets
Get Strong
Min 18 – 35
Back Squat (5 minutes to complete
2 x 10 – “Primer Sets”
Then
12 minutes to establish a Heavy Double)
This is our first piece today, fresh legs to go heavy and maybe hit a new Back Squat PR for a Double.
The 2×10 Primer Sets should be light to moderate in weight, with a focus on speed out of the bottom and a perfect bar path.
Then stick to smaller sets on the build up to a double for the day.
Get Fit
Min 46 – 56
3 Rounds for Time (Time)
10 Bar Facing Burpees
10 Front Squats #135/95
10 Bar Facing Burpees
10 S2OH #135/95
10 minute cap
The rounds, sets, and weights are enticing to hold on to unbroken. You can adjust your Burpee pace and reps as needed to keep moving without breaks and be ready to move the barbell over and over. Your legs should be nice and warm after that heavy double. The Shoulder to Overhead will be the limiting factor when it comes to choosing an appropriate load for this workout. Remember we are looking for INTENSITY today!