CrossFit Covalence – CrossFit

Warm Up

Min 0 – 12

2:00 Bike or 400m Run

-Then-

3 Rounds

10 Toes Up Glute Bridges

10 Bar Hops

1:00 Rest

2 Rounds

10 Good Mornings

10 Up Downs

1:00 Rest

1 Round

10 Empty Bar Deadlifts

5 Burpees

-Then-

Continue building to working weight for Deadlift

Get Fit

Min 20 – 29

20008 CrossFit Games “Workout B” (Time)

5 Rounds for Time

5 Deadlifts #275/185

10 Burpees

9 Min Cap

(Was a 12 Min Cap in 2008)
This workout did not withstand the test of time in terms of being a test that would separate the best from the mechanically gifted (short athletes with fast Burpees).

However, it’s still a great way to kick off our session for today. The Burpee standard is chest/hips/thighs at the bottom and feet in the air with clap overhead, at the top and legs/hips extended.

Warm the DL up well then let it rip! Faster Athletes should shoot for a 6 Min Cap. If the DL is on the heavier side modify it to a 225/155 or even 205/145. This should be doable for the 5 UB every round but on the heavier side of normal.

Get Strong

Min 41 – 56

Walking Lunges (E3MOM x 5 – Superset!

10 Deadlifts + 10 Front Rack Walking Lunges
)

Choose weight based on the limiting movement (Lunges for 99.9% of you) and plan on the Deadlift as being a bit of a pre fatiguing movement for the Lunges to follow. Expect your glutes to be screaming after a few sets of this.