CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 10 Jumping Jacks 20 High Knees 5 Up Downs 10 Jumping Lunges -Then3 Rounds 10/side Banded Lateral Walks 8 Box Step Ups 20’/arm 90/90 Bottoms Up KB Carry Get Fit Min 20 – 34 For Time – SOLO (Time) 50/40 Calorie Row 40 S-DB OH Walking Lunge Steps #50/35 30 S-DB Burpee Box Step Overs 24/20″ #50/35 14 Min CapThis looks short on paper, but it’s likely way more of a grind than most of you might think. I would encourage some restraint on the first Row effort, as the 40 OH Lunges are going to keep your heart rate up – and there’s not a lot you can do about it, just try to keep a steady pace. The DBBBSO require a bit of practice and footwork efficiency. AMRAP x 16 – PARTNERS (AMRAP – Rounds and Reps) 12/9...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30/24 Calorie BIke 10 Cat Cows 5/side Thread the Needle 5/side Squat Rotations -Then Burgener Warm- Up for Clean and Jerk Get Strong Min 20 – 32 For Time (Time) 15 Clean and Jerk #95/65 12 Clean and Jerk #135/85 9 Clean and Jerk #155/105 6 Clean and Jerk #185/125 3 Clean and Jerk #205/145 12 Min CapThis should be done in singles from start to finish (maybe with the exception of the 15s). For as long as you can, catch the power clean and go right up into the jerk without resetting – you can reset if the weight starts to feel super heavy. Loading Modifications example: 75/55, 95/65, 115/75, 135/95, 155/105 Get Fit Min 40 – 56 4 Rounds for Max Reps (AMRAP – Reps) AMRAP x 2 / 2:00 Rest 20/16 Echo Calorie Bike Max Shoulder to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Choice of Row/Bike/Run -Then 3 Rounds (with light weight) 6 Goblet Squats 6 Push Ups 6 Kip Swings 6 Jumping Squats 6 DB Push Press (each arm) Get Fit Min 20 – 51 8 Rounds for Max Reps (AMRAP – Reps) AMRAP x 3 / 1:00 Rest 300m Run Then Max Reps of: R1 & R5: DB Goblet Squats #50/35 R2 & R6: Hand Release Push Ups R3 & R7: S-DB Push Press #50/35 R4 & R8: Double UndersEach Run should take around :90 or less, giving a bare minimum of :60 to work on your in-gym movement following a transition and couple deep breaths. One focus for each movement can be: Squats – depth. Hip crease below your knees, feet flat on the ground. Push Up – no worming. Hip rise at the same time as your shoulders. If your...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Row 500m/400m 25′ Long Step Lunges 25′ Straight Leg Bear Crawl 25′ Lateral Lunges 25′ Pogo Hops 25′ Inchworm to Extended Plank 25′ High Knees 25′ Broad Jump Get Fit Min 20 – 30 For Time (Time) 12 – 9 – 6 – 3 Wall Walks Burpee Box Jump Overs 24/20″ 10 Min CapPush the pace on the bigger sets of WW early on. Hold yourself to a competitive standard of a 10″ mark and start/finish line. Also make sure that first hand doesn’t leave early. The BBJO if done with focus, can become a place to get back in control heart rate wise. Step off the box each rep. ***If the WW volume is going to hold you back try 9-6-3-1 Get Strong Min 43 – 55 Front Rack Lunge (12 Minutes to complete: 10 – 10 – 10 – 10...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Tabata :20 on / :10 off (8 Rounds) Bike -Then4 Rounds 4 PVC Pass Throughs 4 Inchworms + Push Up 4 PVC Overhead Squats -Then Burgener Warm-Up for Snatch- Get Fit Min 20 – 27 Isabel (Time) For Time: 30 Snatches, 135# / 95#RX Isabel shouldn’t take close to 7 minutes, but if you’re overstepping a little bit today I want you to have a shot to finish. The fastest times are T&G set(s) from start to finish, but you can also do solid work with aggressive singles, modify the load from the 135/95 if you are not able to maintain either. Your goal should be to finish SUB 5 Min! Get Strong Min 37 – 52 Hang Snatch (Every 90 seconds x 10 Complex: 1 Power Snatch + 2 Hang Squat Snatch) You should be super warmed up from...Read more