CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Row 10 Up Downs Over Bar 15 Good Mornings 2:00 Row 10 Lateral Burpees Over Bar 15 RDL’s Use remaining time to warm up Deadlift to working weight. Get Fit Min 20 – 38 For Time – SOLO (Time) 40 Lateral Burpees Over Bar 50/40 Calorie Row 30 Deadlifts #255/165 50/40 Calorie Row 40 Lateral Burpees Over Bar 18 Min CapConsider how you’ll be feeling in the later half of this workout, then see if you can find a reasonable approach to open up the 40 Burpees with. The goal would be to maintain as close to your starting pace as you can on that last set of Burpees. Use the first half of the Row Calories to recover and settle in before establishing your working pace. If the row is going to take you longer than 4:00 modify...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds of Tabata :20 ON/:10 OFF Jump Rope Progressions for DU 4 Rounds of Tabata :20 ON/:10 OFF 1 Wall Walk to Wall Facing HS Hold Then Burgener Warm Up for Clean and Jerks Get Fit Min 20 – 42 For Time – 30 Min Running Clock (Time) 100 Double Unders 5 Wall Walks 15 Squat Cleans + Jerk #135/95 2:00 Rest 100 Double Unders 5 Wall Walks 10 Squat Cleans + Jerk #155/105 2:00 Rest 100 Double Unders 5 Wall Walks 5 Squat Cleans + Jerk #185/135 22 Minute Cap In Remaining Time: Establish a Heavy Single Squat Clean and JerkThe total DU and WW volume is fairly low, consider them buyins before the barbell. Your shoulders will be pretty pumped going into the SC + Jerks focus on using the leg drive to get the bar where...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Coach Led Warm Up Get Fit Min 20 – 50 E10MOM x 3 (3 Rounds for time) 40/30 Calorie Bike -Then- 20 DB Floor Press #50/35s 20 BW Walking Lunges 10 Ring Dips 20 Weighted Russian Twists #50/35Little grunt work piece today. The bike should be done around 2:30-3:00, which leaves you 5ish mins to get through the remaining movements (1:15 each), giving yourself at least 1:00 rest before starting the next round. Modify the Bike calories to leave yourself enough time to get through the movements. If on round one you fall behind stop yourself with 1:00 remaining and make the necessary adjustments for the following 2 roundsRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 :30 Bottom Squat Hold 10 Down Dog to Up Dog 5 Wall Facing Squat- Hands Overhead EMOM 9 Min 1: Row- Find working pace for metcon Min 2: 5 Kip Swings + 1 Pull up with a negative Min 3: 5 Empty Bar Muscle Snatch + 5 Overhead Squats Get Fit Min 20 – 28 AMRAP x 8 (AMRAP – Rounds and Reps) 12/9 Calorie Row 9 C2B 6 Squat Snatch #135/95You can do a lot here in 8 minutes, and don’t hold back. Get through each row quickly, transitioning fast to the pull up bar. If you need to break, there’s nothing wrong with 6-3, 5-4 on the Pull Ups, in fact it may help keep you in control. Snatches should be smooth singles for most, the best in your class might attempt some T&G reps, but most likely...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 AMRAP 5 6 V-Ups 6 Superman Raises 6 Box Step Ups 6 Empty Bar Strict Press -Then- 2 Mini Rounds* 5 Toes to Bar 5 Box Jump Overs 5 Shoulder to Overhead- Warm-Up Weight *Focus here is to establish smooth cycling on all movements as well as get a feel for the combination together. Get Fit Min 20 – 35 E3MOM x 5 (5 Rounds for time) 12 T2B 12 Box Jump Overs 24/20″ 12 S2OH #115/75 Record your time for each roundThis really should be about keeping intensity consistent across all 5 rounds, modify reps and weights in order to do so. Rounds should be 2:00 or less with having at :45-1:30+ of rest before going into the next round. Focus on cycling movements UB and smooth for as long as possible. TTB may look like a bigger kip...Read more