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 Cap will give you eight 1:00 intervals to complete this chipper. HS Walks should be done in 25′ increments (reps), but do not need to be UB (you can rest in the middle of a distance). The Row is 1k for all, and should be done at a much higher effort than you’re comfortable with. BBJO can and probably should be lateral to make the cycle rate AFAP. If needed, you can have athletes share equipment by working opposite minutes of eachother, just be sure they’re making a mental note on the rower of how...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 hard then hang on to the barbell. However, don’t get sloppy, but instead try to be as smooth as possible hanging on for big efficient chunks of reps. Get Strong Min 30 – 54 Clean and Jerk (EMOM x 8 – 1 Rep Then E2MOM x 8 – 1 Rep) Yes you see that right, 16 reps of Clean & Jerk. You can choose your style, but most likely it should turn into a Squat Clean and Push or Split Jerk at some point. Start off very focused and dial in technique on lighter EMOM...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 EMOM as an extended warm up and start towards your build to the 4 heavy sets at the end . Set yourself up for success by focusing on speed out of the bottom. Get Fit Min 44 – 56 3 Rounds for Time – SOLO (Time) 20 Alternating Pistols (or Lunges) 15 Back Squats #135/95 10 Strict Pull Ups 12 Min CapIt’s not overly common that we have Back Squats in workouts, but they provide an element of a “grind”. This is due to the fact that you can just hang out with the bar...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 hand for many affiliate level athletes. Before the workout starts, pick three weights you can complete using the assigned rep schemes – You should make at least SOME jump each round. Get Strong Min 44 – 54 Power Snatch (EMOM x 10 3 Reps – Touch N Go ) Continue on with your Snatch momentum with a T&G build across these 10 sets. Moving the barbell well is just as important as the weight on this piece.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 Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsIf at any point you cannot continue the EMOM, take a full minute off! If you don’t think you can make it 15+ rounds, scale the rep scheme from the start. For more “beginner level” athletes, this could easily be a round every :90 or 2:00!Read more