CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Jog 15 RDLs 15 Kip Swings 200m Run 15 Light DL 15 Pull Ups Get Fit Min 20 – 34 For Time (Time) 400m Run 21 C2B 21 Deadlifts #225/155 2 minute rest 21 Deadlifts #225/155 21 C2B 400m Run 14 minute time capThe...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Slow Row then w/ empty bar 10 Snatch Pulls 10 Muscle Snatch 10 Power Snatch Get Fit Min 18 – 33 For Time (Time) 100/80 Calorie Row 50 Power Snatch #135/95 Time Cap: 15 MinutesStart off smooth on the Row, building in pace until you’re near...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 10 Empty Bar Thrusters 10 Push Ups 5 Strict Pull Ups / Ring Rows Get Fit Min 20 – 50 30 Minute Running Clock – SOLO (AMRAP – Rounds and Reps) AMRAP 20 9 Bar Facing Burpees 6 Thrusters #115/75 3 Ring Muscle...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 21-15-9 Barbell Muscle Clean Lateral Bar Hops Barbell Strict Press Lateral Bar Hops Get Fit Min 20 – 36 For Time (Time) 10 reps down to 1 Hang Clean & Jerks* 40 Double Unders 16 minute time cap*Rx = Bodyweight *If not BW, then 75% of BW,...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30/25 Calorie Row 30 Air Squats 30 Lunges Get Fit Min 15 – 45 EMOM x 30 (Checkmark) Min 1: 16/12 Calorie Row Min 2: 12 DB Goblet Squats #70/50 Min 3: 12 DB Goblet Box Step Ups 24/20” w/ #70/50You should be able to...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 200m Run 20 Alternating S-Leg V-Ups 10 RDLs Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 200m Run 5 Toes to Bar 5 Deadlift #225/155 Increase as follows… 200m/10/10 200m/15/15 200m/20/20…The rep scheme increases fast, so be ready to...Read More
CrossFit Covalence – CrossFit Metcon Min 0-12 4 Rounds :30 on :30 off Row – increasing effort each time then 3x:15 Nose and Toes hold Get Fit Min 18 – 34 For Time (Time) 1:00 ON 1:00 OFF until completion… 150′ HS Walk (or 15 Wall Walks) 1000m Row 40 Burpee Box Jump Overs 24/20″The...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 200m Run 10 Front Squats 10 Push Press Get Fit Min 18 – 24 For Time (Time) 400m Run 21 Hang Squat Clean & Jerks #135/95 6 Minute CapThis workout should be looked at as a sprint/ primer for the lifting session to follow. Run...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 Slow on Machine of Choice then 3 Rounds :20 Squat Hold into 10 Alt Lunges Get Strong Min 20 – 35 Back Squat (EMOM x 5 – 2 Reps Then Evert 2:30 x 4 – 2 Reps) We are Squatting first today! Use that...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 200/175m Row 12 Alternating DB Snatch Get Fit Min 20 – 38 For Time (Time) 1000/900m Row 21 Power Snatch #95/65 750/650m Row 15 Power Snatch #135/95 500/450m Row 9 Power Snatch #165/115 18 Minute Time CapSome of those Snatch weights will get out of...Read More
