CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2 Rounds

100m Run

10 Barbell Strict Press 100m Run

10 Front Squats

100m Run

20 Alt S-Leg V-Ups

Get Fit

Min 20 – 30

AMRAP x 10 (AMRAP – Rounds and Reps)

Climb the ladder…

1 – 2 – 3 – 4 – 5…etc

Thrusters #95/65

T2B
Even though this is a shorter workout, you want to use the first few rounds of 5 or 6 as a smooth continuation of a warm up. The real work starts for many around the 7s and higher, with a decision as to when to start breaking either/both movements. To use the 95/65 RX weight, you should be able to do 15+ Thrusters UB at that weight when fresh. If you need to scale TTB, still try to use a different hanging movement if possible. Options include Knees to Elbows, Alternating S-Leg TTB, or even Hanging Knee Tucks.

Get Strong

Min 40 – 56

Push Press (EMOM x 10 – 3 Reps (from floor)
2:00 Rest
AMRAP x 2*)

*Max S2OH Reps from the floor.At least 80% of the heaviest set of 3 (from the EMOM)

The EMOM is Push Press, the AMRAP can be Push Jerks. Hang on for big, controlled sets in the last 2 minutes and avoid jumping your feet all around.