CrossFit Covalence – CrossFit

Warm Up

Min 0-12

400m Run

Then

2 Rounds

:20 Handstand Hold

5 Snatch High Pull

2 Rounds

5 Pike Press on Floor

5 Muscle Snatch

2 Rounds

5 Handstand Push Ups

5 Power Snatch

Get Fit

Min 20 – 30

AMRAP x 10: Climb the Ladder (AMRAP – Rounds and Reps)

2 Power Snatch #115/80

2 Deficit Handstand Push Ups 3/2″

Reps increase: 4/4, 6/6, etc…
The biggest factor of the workout will be how well you can handle the Deficit HSPU. Most will get through the first few rounds rather quick, then the volume starts to really add up. Focus on a nice big leg drive out of the bottom before you start to press. Always break up the HSPU with some reps left in the tank when possible, getting to failure will take a longer time to recover from mid workout. The Snatches can be singles, paced as needed with your heart rate and HSPU in mind.

If you need an alternative to HSPU, a deficit Push Up is a solid challenge as well!

Get Strong

Min 41 – 56

Snatch (Every 90″ x 10 – 3 Touch and Go Reps)

These will be full squat snatches!

-Start near 50-60% of your 1RM and build gradually. Try to keep the reps one smooth motion without pausing at the hip or otherwise. In the beginning rounds really drive home punching under the bar as well as getting the hips back as you pass through the hang on the way back to the floor for your next T&G rep.