CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 100m Run 10 Barbell Strict Press 100m Run 10 Front Squats 100m Run 20 Alt S-Leg V-Ups Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Rounds and Reps) Climb the ladder… 1 – 2 – 3 – 4 – 5…etc Thrusters #95/65 T2BEven though this is a shorter workout, you want to use the first few rounds of 5 or 6 as a smooth continuation of a warm up. The real work starts for many around the 7s and higher, with a decision as to when to start breaking either/both movements. To use the 95/65 RX weight, you should be able to do 15+ Thrusters UB at that weight when fresh. If you need to scale TTB, still try to use a different hanging movement if possible. Options include Knees to Elbows, Alternating S-Leg TTB,...
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