CrossFit Covalence – CrossFit Warm-up Min 0-12 2 Rounds 3 Inchworms 10 S-Leg Glute Bridges (5/side) then 2 Rounds 10 Light Deadlift 1 Wall Walk + :05 Nose and Toes Hold Get Fit Min 20 – 36 For Time (2 Rounds for time) 21 – 15 – 9 Deadlift #185/125 9 – 6 – 3...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run or 1:00 Bike/Row then 3 Rounds :20 Single Unders :20 Rest :20 V-Ups :20 Rest Get Fit Min 18 – 34 EMOM x 16 (AMRAP – Reps) 1. 40 Crossover Single Unders 2. 16/12 Calorie Bike or Row 3. Max Toes to Bar 4. Rest...Read More
CrossFit Covalence – CrossFit Track Sunday 3 Rounds (Distance) 1 minute Walk 1 minute Easy Jog 1 minute Moderate Jog 1 minute Fast Run/Jog Rest/Walk 4 minutesThe goal is to have each jogging speed is distinctly seperate from one another and your effort is noticeably higher with each passing minute.Read More
CrossFit Covalence – CrossFit Warm-up Min 0-12 2 Rounds :30 Row :30 S-DB Press :30 Burpees (slow steady) 1:00 Rest Get Fit Min 20 – 50 5 Rounds for Time – SOLO (Time) 15 DB Push Press #50/35s 15/12 Calorie Row 15 Lateral Burpees ov DBs or Barbell 3:00 Rest 30 Min Cap3:00 rest per...Read More
CrossFit Covalence – CrossFit Get Fit This is the annual Covalence July 4th Workout, so be sure to check your times from previous years. If this is your first time doing it, it can be a grind, so move slowly and methodically, and keep your heart rate under control as best you can. Happy Birthday...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 23 – 53 E6MOM x 5 (5 Rounds for time) 2 Rounds (both within 6 minute window) 100m Farmers...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 200m Run 10 Barbell RDLs 10 Kip Swings Get Fit Min 20 – 36 AMRAP x 16 (AMRAP – Rounds and Reps) 60 Double Unders 10 Deadlift 185/125 2 Bar Muscle Ups* *increase by 2 BMU each roundA round will take :90-3:00 depending on your...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 Slow Row (focus on stroke) then 3 Rounds 16 Lateral Bar/PVC hops 8 Overhead Squats w/ :01 pause in bottom Get Fit Min 20 – 35 E3MOM x 5 (AMRAP – Reps) 250/200m Row 1 Max Set of Overhead Squats #115/85The Row pace should...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds 8 Box Step Ups 8 Box Push Ups 8 Box Jumps 100m Run Get Strong Min 20 – 35 Bench Press (Every 2:30 x 6 – 10 Reps) This is a classic hypertrophy/pump session, but can also help with muscular endurance quite a...Read More
CrossFit Covalence – CrossFit Metcon Sunday Runday! 25 Minutes (Distance) AMDAP (As Much Distance As Possible) 200m Runs 1 minute Walk/Est (preferably on a track or even air runner)Read More
