CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then 5 Burpees 10 Muscle Cleans (empty bar) 5 Burpees 10 High Hang Power Cleans 5 Burpees 10 Power Cleans Get Fit Min 16 – 34 5 Rounds: AMRAP x 2 (5 Rounds for reps) 2 min ON / 2 min OFF 100m...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 25 – 55 E10MOM x 3 (3 Rounds for time) 1000/900m Row 100 Crossover Single Unders...Read More
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...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 20 Jumping Jacks 20 Lateral Squats (10/side) 10 Single Arm Ring Rows (5/side) Get Fit Min 16 – 30 For Time (Time) 15 – 25 – 35 Wall Balls #20/14 Burpees to Plate Pull Ups 14 minute time capMany of you should consider this an...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds :90 Steady on Machine of Choice :30 KB RDL (R2 Russian Swing, R3 American Swing) Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 25 KB Swings #53/35 25/20 Calorie Row, Bike, or SkiUse a KB weight you can complete 25...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row w/ increasing intensity each effort then Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 10 Band Pull Aparts 10 Push Ups 5 Kip Swings + 5 Pull Ups Get Fit Min 20 – 50 Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups*Alternatives can be lighter than BW Bench, DB Bench, Floor Press, etc....Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 25 – 55 30 Minute Running Clock (Checkmark) 2:00 ON / 1:00 OFF 200m Run Max...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 15 Barbell RDL 15 Barbell Z-Press Get Fit Min 20 – 34 Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups8 minute time cap Handstand Push-ups (Start at 10:00 Max Strict HSPU Reps) To get the real “Diane stimulus”...Read More
