Workout of the Week - "CrossFit Convalis"

Another one from CrossFit Convalis! This session was awesome for our group to experience with weightlifter coach Linda! This workout is all about strength and control, take your time with the movements and have fun with it! Seriously, who doesn’t love throwing around a barbell?!

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A. STRENGTH

I. EMOM 3: 1 Power Clean + 1 Hang Squat Clean + 1 Push Press (75%)

II. EMOM 4: 1 Power Clean + 1 Squat Clean + 1 Push Jerk (80%)

III. EMOM 3: 3 Clean Deadlifts (80-85% of DL Max with a 3-second descent)

B. WORKOUT

12-9-6-3

Pull-Ups with a 2-second hold at the top

After each round: 50 Double Unders

12 Minute Max

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Coach’s Notes
With the strength session here, keep in mind to try to stay true to your percentages and take about 1-minute rest in between EMOMs.

When you’re coming out of the dip for the push press, remember the cue “flex the quads” to ensure that optimal hip lockout at the end of the rep.

For the second EMOM, you can drop the bar after the power clean and before the squat clean. 

This workout is beautiful! It works on pulling strength in the best way possible; strict and with a 2-second hold at the top of the rep (think “1,001, 1,002, done”). If you’re unable to do any strict pull-ups with or without a band, kip-up to the top for that 2-second hold and do another 2-second eccentric to build those muscles. It’s a real shoulder burner, especially with the double unders thrown in the mix! Let us know how it goes! 

Scale Downs

For Pull-ups use a band

For Double Unders, do 150 Singles

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