CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

400m Run

then

3 Rounds

4 Inchworm + Push Up

6 Jumping Squats

8 Barbell Press (PP, PJ)

Get Fit

Min 20 – 34

For Time (Time)

30 Strict Press #95/65

400m Run

20 Push Press #135/85

400m Run

10 Push Jerk #165/115

400m Run

14 Min Cap
Choose a weight on the Press you can complete in 2-4 sets. The bar is coming from the ground during this workout, so you want to complete big chunks of reps before dropping. I would suggest going for the Run then changing your weight when you return for a bit of extra rest. The Push Press and Jerks should be 1-3 sets each, getting you in under the cap. Modify weights as needed to finish!

Get Strong

Min 42 – 56

Bench Press (14 minutes to establish a Heavy Single)

Even though your shoulders are plenty warm at this point, hit a couple light sets of 10 to drill the bar path you want to stick with on each bench rep. At times you may subconsciously change that path as the weight gets heavier, which may limit your 1RM of the day