CrossFit Covalence – CrossFit

Warm Up

Min 0 – 20

25/20 Cal Row- Focus on efficiency

than

3 Rounds

:15s Hollow Hold

:15s Superman Hold

5/arm S-Arm Ring Rows- :02s negative ea rep

Then at least 5-8 minutes of…

Rope Climb Technique

Get Fit

Min 18 – 33

For Time* (Time)

100/80 Calorie Row

60 Toes to Bar

10 Rope Climbs

*Partition the reps anyway you want

15 Min Cap
Partitioning allows you to set little goal sets on the gymnastics movements, with the idea of finding some consistency.

For example, you might go for 5 rounds of 20/16 Calories, 12 TTB, and 2 Rope Climbs. You could try to hang on for UB sets of TTB and cycle your 3 Climbs in under :45 each round. You can set yourself up with anything like that.

Or if you want a real challenge, just hit this straight through and embrace the struggle.

Get Strong

Min 41 – 56

Deadlift (Every 2:30 x 6 – Complete 5 reps)

These reps SHOULD NOT be T&G, but instead control the weight down and allow the bar to settle on the ground for a split second before resetting and going again.

Think of it as a “hand release Deadlift”. The weight shouldn’t be so heavy that you can’t be perfect on each rep. You can build slightly across sets, but focus on reengagement 1 rep at a time.