CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds :20s Wall Facing Handstand Hold 8 Snatch Grip RDL 8 Snatch Grip Push Press 8 Muscle Snatch Get Fit Min 20 – 32 3 Rounds for Time (Time) 21 Power Snatch #75/55 7 Wall Walks 12 Min Cap You’ll want to have...Read More
CrossFit Covalence – CrossFit Track Sunday Pull up Maps on your phone, pick a spot thats 1 mile away. Run there. Do 100 Push Ups. Run Back. You’re welcome. 1-Mile Run (Time) Max Effort 1-Mile Run 100 Push Ups (Time) 1-Mile Run (Time) Max Effort 1-Mile RunRead More
CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds: 5 Kip Swings 8 Plank Ups (Alt. Arms) 10 Air Squats then 200m Run (faster than the first lap) Get Fit Min 20 – 40 For Time – SOLO (Time) 400m Run 30 Pull Ups 1:00 Rest 400m Run 30 DB Bench...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 1:30 on Machine of Choice-increasing pace every :15s Then 4 Sets 4 Up Downs 4 Jumping Lunges 4 KB Taters Get Fit Min 18 – 34 4 Rounds (4 Rounds for reps) 2:00 ON / 2:00 OFF 100′ DB Lunge Steps #50/35s Max Lateral Burpees Over DBs...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 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 30/24 Calorie Bike 30 S-DB Push Press...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 20 25/20 Cal Row- Focus on efficiency than 3 Rounds :15s Hollow Hold :15s Superman Hold 5/arm S-Arm Ring Rows- :02s negative ea rep Then at least 5-8 minutes of… Rope Climb Technique Get Fit Min 18 – 33 For Time* (Time) 100/80 Calorie Row 60...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 Bike 1:00 Easy/:30s Moderate/:20s Hard then 2-3 Sets 25′ Straight Leg Bear Crawl 6/leg Single Leg DB RDL 6 DB Halo (alt. directions) Get Fit Min 20 – 32 3 Rounds for Time (Time) 20/15 Calorie Bike 20 Alternating DB Snatch #50/35 50′ HS Walk (25′ out...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 100m Run 10 Front Squats :20s Handstand Hold 100m Run 10 Muscle Clean and Push Press then Handstand Push Up Drills Get Fit Min 20 – 35 For Time (Time) 400m Run 20 Thrusters #95/65 20 Strict HSPU 400m Run 20 Clean and Jerk #135/95...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 4 Rounds: Tabata :20 on/:10 off Russian Swings (warm-up weight) KB Overhead Hold (switch arms half way) Wall Ball Cleans Get Fit Min 20 – 36 For Quality – SOLO (Time) In the Fewest Possible Sets: 100 KB Swings #53/35 100 Wall Balls #20/14...Read More
