Announcements
Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day.
**Holiday Hours**
Wed: 6, 7 , 8am Classes
Christmas: Closed
Fri: 6, 7, 8am Classes
Saturday: Normal Hours
CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
3 Rounds of TABATA Bike
20” ON / 10” OFF
Then
3/side Spider-Man Lunge w/ Rotation
6 90/90 Hips with Good Mornings
6 Cat Cow
The
5 Snatch Grip Deadlift
20 Bar Hops
10 Single Leg V-Ups
5 Hang Muscle Snatch
10 Up Downs
10 Single Leg V-Ups
5 Power Snatch
5 Lateral Burpees Over Bar
10 Kipping Knee Raises
Get Fit
Min 24 – 54
Bad Santa (AMRAP – Reps)
AMRAP x 8
12 – 25 – 25
Thrusters #105/70
T2B
Max Calorie Echo Bike in Remaining Time
3:00 Rest
AMRAP x 8
12 – 25 – 25
Power Snatch #105/70
Double Unders (3x)
Max Calorie Echo Bike in Remaining Time
3:00 Rest
AMRAP x 8
12 – 25 – 25
Clean & Jerk #105/70
Lateral Bar Burpees
Max Calorie Echo Bike in Remaining Time
Partners – Switch whenever you want
Santa watches your range of motion at all times. These reps better be crisp especially because you’re getting plenty of rest with a partner. One athlete works while the other rests. Switch any time, sharing the total reps of each movement. Your goal is to get through the couplet fast to buy time to accumulate calories on the Bike (or other machine of choice). Your score will be total calories across the three rounds. Side note, if it wasn’t obvious, some of these AMRAPs will be hard to even get to the Bike as a team. You can modify the reps, or just get as far as you can and not worry about the bike on any particular round.
For Time – SOLO (AMRAP – Reps)
12-25
Thruster #105/70
Toes to Bar
Calorie Echo Bike (or other machine)
3:00 Rest
12-25
Power Snatch #105/70
Double Unders (x3)
Calorie Echo Bike
3:00 Rest
12-25
Clean and Jerk #105/70
Lateral Bar Burpees
Calorie Echo Bike