CrossFit Covalence – CrossFit
Warm Up
Min 0-12
For Quality
2 Rounds
10 Air Squats
10 Kip Swings
then
2 Rounds
10 Wall Balls
5 Strict Pull Ups
Get Fit
Min 20 – 36
3 Rounds (Time)
24 Wallballs #20/14
4 Bar Muscle Ups
12 Front Squats #135/95
4 Bar Muscle Ups
16 Min Cap
Each movement should be completed in 1-2 sets. That means you might need to scale the WB and/or FS weight to make sure that happens. If you’re attempting BMU and end up doing singles, you might be scaling the reps back.
Get Strong
Min 44 – 56
Back Squat (E2MOM x 6
4 – 4 – 4 – 3 – 3 – 3)
To help keep the weights lighter after the squat focused workout, each rep should have a distinct 1-2 second pause in the bottom. There should be no bouncing or trying to ΒΌ bounce out of the bottom. This will help you strengthen the toughest position while maintaining lighter weights during recharge week.