Announcements
The 2026 CrossFit Open starts Friday (workout to be announced 2/26 @3PM)
Sign up at The 2026 CrossFit Games and complete/submit your score each week to receive a sticker and a free Covalence 2026 Open shirt!
Deadline to register and submit your 26.1 score to receive your sticker and shirt is 3/2 @8PM
CrossFit Covalence – CrossFit
Warm Up
Min 0 – 12
For Quality
0:40 Easy
0:30 Moderate
0:20 Hard Bike
3 Rounds
5/side Cossack Squats
5/arm KB See Saw Press
5/arm KB Gorilla Row
Get Strong
Min 20 – 32
Back Squat (Every 90 sec x 8
5 – 4 – 3 – 3 – 2 – 2 – 1 – 1)
One set on the :90, the 5 and 4 should be at a moderately challenging weight, focusing on ROM and establishing that bounce in the bottom if you have it. The 3s through singles should all be working sets at a 7-8 RPE or more. :90 windows are for athletes to stay engaged, especially if they are sharing a rack/bar with others. Focus and move through your sets! We are looking for a heavy single not a true max.
Get Fit
Min 40 – 56
5 Rounds for Time: (Time)
3 Front Squats #155/105
3 Shoulder to OH #155/105
15 Chest to Bar
Reps increase: 6/6/15, 9/9/15, 12/12/15, 15/15/15
16 Min Cap
The ascending rep scheme makes this quite tricky.
If you get baited to go for UB sets longer than your
fitness can support, the 12s and 15s could turn into
a disaster. Having said that, if you can’t hit a
smooth set of 6 FS or SH to OH at the metcon
weight fresh, it’s far too heavy for the workout –
choose your weight wisely. The Chest to Bar
should be able to be completed in 1-3 sets,
otherwise scale back the volume so you don’t
spend too much of your time there