CrossFit Covalence – CrossFit

Warm Up

Min 0-12

For Quality

200m Run

then

3 Rounds

20 Lateral Bar Hops

10 PVC (or empty bar) OHS

10 Kip Swings

Get Fit

Min 22 – 32

For Time (Time)

200 Double Unders

30 Overhead Squats #135/95

60 Pull Ups

10 Min Cap
For the higher level athletes in class, this is going to be fast! 1-3 sets of DU, 1-2 sets of OHS, and 1-4 sets of Pull Ups. I would expect that 10 min cap to be destroyed. For the rest of us, at least one of those movements will be on the higher skill side of things and slow us down. The DU should take no more than 4 minutes, OHS in 3 or less sets, and Pull Ups in 6 or less efforts. Modify as needed to make that happen and keep intensity high!

Get Strong

Min 42 – 54

Hang Snatch (Every 90 seconds x 8
2 Reps)

These sets don’t need to start heavy at all. Instead, you should be focused on pulling yourself under the bar quickly with consistent footwork. As you start to dial in your timing, you can gradually add weight to something at least moderately challenging by the last set or two.