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
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 100m Run 12 Paratroopers 6 Burpees Get Fit Min 19 – 37 For Time – SOLO (Time) 800m Run w/ Medball #20/14 40 Lunges Steps w/ Medball 30 Strict Pull Ups 40 Lunges Steps w/ Medball 800m Run w/ Medball #20/14 18 minute...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 = 12 3 Rounds 1:30 Steady Bike / Row :30 Empty Bar Thrusters Get Strong Min 20 – 34 Thruster (Ladder Day!!! EMOM until Failure – 1 Rep 14 minute time (rep) cap) The bar comes from the ground, so you can either Power Clean and get...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 22 – 52 EMOM x 30 (Checkmark) 30″ ON, 30″ OFF Min 1: Single KB Bicep Curls...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 10 Kip Swings 10 RDLs 8 Scap Pull Ups 8 Muscle Cleans 6 Kipping or Strict Pull Ups 6 Power Cleans Get Fit Min 22 – 52 5 Rounds (AMRAP – Rounds and Reps) 1 Max Touch N Go Set of Power...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds 30″ ON, 30″ OFF Row (increase effort each round) Get Fit Min 18 – 36 3 Rounds (Time) 12 – 10 – 8 Calorie Row Alternating DB Snatch #50/35 2:00 Rest 18 minute time capEach of the 3 rounds is the full 12-10-8....Read More
