CrossFit Covalence – CrossFit Warm 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 400m Run then 3 Rounds 8 KB RDLs 16 Mountain Climbers 32 Single Unders Get Fit Min 25 – 47 AMRAP x 22 (AMRAP – Rounds and Reps) Climb the Ladder 10 Ab Mat Sit Ups 10 KB Swings #53/35 20 Double Unders 1:00 Rest 15 Ab Mat Sit Ups 15 KB Swings #53/35 30 Double Unders 1:00 Rest 20 Ab Mat Sit Ups 20 KB Swings #53/35 40 Double Unders 1:00 Rest Reps Increase… 25/25/50/1:00 30/30/60/1:00, etc..The short rests after each round are just to get you back in control if you feel like you’ve held on too long to any movement. The KB should be something you can easily swing for double digits...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 on / :30 off Row for Distance – Increase output each round then 3 Shuttle Runs 10 Front Squats 3 Shuttle Runs 10 Push Press 3 Shuttle Runs 10 Thrusters all w/ empty bar Get Strong Min 20 – 30 Squat Clean Thruster (Every 30 seconds x 20 (10 minutes) – 1 Rep) You have 20 reps across the 10 minutes. Start super light and build, focusing on speed out of the bottom and timing the press. Work to a challenging single that should help prime you for the upcoming metcon. Get Fit Min 40 – 52 3 Rounds for Time (Time ↓ Shorter is Better) 500/450m Row 15 Thrusters #135/95 12 Min Cap-The cap is not there so that you can struggle on your Thrusters and stand around. It’s there to save you from mistakes. The...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 10 Shoulder Pass Throughs 10 PVC Snatch Grip BTN Press 10 OH Reverse Lunges then 2 Rounds 6 Empty Bar Power Snatch 4 Inchworms 6 BR Reverse Lunge Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Reps) 40 Hang Power Snatch #75/55 8 Wall Walks 40 Back Rack Reverse Lunges #75/55 Max Strict HSPU in remaining timeYou should have at least a minute on the sHSPU (or variation) to get a set or two of reps in, but that’s not the main focus of the workout. Try to hang on for double digit chunks of reps on the Snatch. Wall Walks should be efficient and smooth. Once you put that bar on your back for the Lunges, try to keep it there for all 40 reps. If you want to cap the first three parts...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 5 Inchworm + Push Up 5 Jumping Pull Ups / Ring Rows 10 Barbell RDLs Get Fit Min 22 – 34 AMRAP x 12 (AMRAP – Rounds and Reps) 9 Burpee Chest to Bar Pull Ups 18 Deadlift #225/155-This is going to be a big time “heart rate” type of workout. You have a very long range of motion movement like the Burpee CTB, straight into bigger sets of moderate weight DL. There’s not a lot of places to hide or rest. The DL should be done in 1-2 (maybe 3) sets each round. The BCTB just needs to be paced in a way that allows you to keep moving – finding rhythm here takes some skill and focus! Get Strong Min 45 – 33 Deadlift (EMOM x 8 – 1 Rep) One heavy rep...Read more

CrossFit Covalence – CrossFit Track Sunday For Max Distance (Distance) 1 Minute Run 1 Minute Rest Run/Rest Times Increase: 2/1, 3/1, 4/1, 5/1, 4/1, 3/1, 2/1, 1/1Should accumulate a total of 25 minutes of running. The distance should be MUCH MUCH more than if you just ran for 25 minutes straight. Use the rest minute to push the pace of your runs.Read more