CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 200m Run 10 Ring Rows 5 Inchworm + Push Ups 10 Jumping Squats Get Fit Min 22 – 36 For Time (Time ↓ Shorter is Better) 10 Ring Muscle Ups 25 Power Snatch #95/65 75 Air Squats 25 Power Snatch 10 Ring Muscle Ups 14 Min Cap-If you cannot complete the RMU in 3 sets or less, either knock the reps back or choose the most challenging upper body pulling option you can complete 10 reps of. The Power Snatch should be a mix of T&G and maybe some singles at the end of the set. Get Strong Min 45 – 57 Overhead Squat (12 minutes to establish a heavy double) -Overhead Squat will come out of the rack. For many this will be as much about skill/positioning and time under tension. For those confident with this lift,...Read more

CrossFit Covalence – CrossFit Warm Up Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds :30 Bike :30 Burpees :30 Plank Hold Get Fit Min 22 – 47 5 Rounds for Max Reps (AMRAP – Reps) 1:00 Bike For Calories 1:00 Burpees to Plate 1:00 Sit Ups 1:00 Renegade Rows #50/35s 1:00 Rest-You can’t get away with any kind of sprinting here, each movement will compound on to the next each round. Open up with a “working pace” on the bike that won’t ruin the rest of the round, then chip away on the other movements with an efficiency that allows you to just keep moving. That might mean stepping on Burpees, Ab Mat or other variation of Sit Ups. The Renegade Row today is going to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds 100m Run R1 10 Barbell RDLs R2 20 Bodyweight Lunges R3 10 Muscle Cleans R4 10 Front Rack Lunges Get Fit Min 20 – 30 2 Rounds for Time (Time ↓ Shorter is Better) 400m Run 16 Hang Power Cleans #135/95 16 Front Rack Reverse Lunges #135/95 10 Minute CapJust a straight burner to kick off the session today. You must Run hard to hit the stimulus. The only choices you have are how you’re going to attack the barbell. The best will handle this UB both rounds – but it’s not crazy to break the HPC into multiple sets, drop, then 1 + all 16 Lunges (if possible). I gave a 10 minute cap, and hope many modify weights as needed to get all the volume in under that window! Get Strong Min 40 – 56 Hang Power Clean...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 5 Scap Pull Ups 10 Air Squats :10 HS Hold (wall or freestanding) Get Fit Min 25 – 45 10 Rounds for Time (Time ↓ Shorter is Better) 30′ Handstand Walk (15′ out and back) 10 Front Squats #95/65 10 Pull Ups 20 Minute Cap-Each movement is designed to be done in smooth UB sets for all 10 rounds. The HS Walk should be 15′ out and back – and if you’re becoming quite skilled, throwing in a 180 degree pirouette instead of kicking down at the halfway point would be a good thing to add in today. The rounds in this workout are not unreasonable on the :90 for a while, but rounds shouldn’t exceed far beyond 2:00 even at your slowest. Modify weights or rep schemes as needed. Try to pace this strategically...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 15/12 Calorie Row 25′ Bear Crawl 25′ Inchworm 10 Kip Swings Get Strong Min 18 – 28 Strict Press (E2MOM x 5 5-5-3-3-1) -Since we are starting with the lift today, make sure you hit a few sets with an empty barbell and maybe your favorite OH mobility drill to make sure you’re as ready as possible for the build. The “heavy single” is more of just a primer for the higher rep Shoulder to Overhead to come. Get Fit Min 36 – 52 4 Rounds for Max Reps (Calories) AMRAP x 2 Rest 2:00 10 T2B 10 S2OH #135/95 Max Calorie RowThe T2B and Sh to OH should be done in 1 (maybe 2) sets each round – with a reasonably short transition. That should leave you with around :60 (or hopefully : 45 minimum) on the Rower each...Read more