CrossFit Covalence – CrossFit Track Sunday 6 Rounds for Quality (Time) 20 “Jumping Exercise” 400m Run Rest 3 minutes between roundsRounds 1, 3, 5: 20 Jumping Air Squats Rounds 2, 4, 6: 20 ParatroopersRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 6 Cat Cows 6/side Squat Hold Rotations :30/arm Bottoms Up KB Hold -Then- AMRAP 6 1:00 Row- Increasing efforts each round 4 KB Taters 4/arm KB Press 4 V-Ups Get Strong Min 20 – 30 Thruster (EMOM x 10 – 1 Rep) Build ladder style. Make a goal as to where you want to finish on your heaviest rep, then subtract 40-50ish lbs off for your starting weight. Gradually build by 5lbs at a time until the very end. That’s just one way to do it. Feel free to build your own way as well. This is from the floor – so it can (and should if you’re skilled enough) be a Squat Clean Thruster each rep. Use this EMOM to really focus on the timing of the thruster. Be patient, get full hip extension before that press overhead begins....Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run -Then- 1 Round 20 Glute Bridges 15 Scap Pull Ups 1 Round: 15 RDLs 10 Kip Swings 2 Rounds 7 Deadlifts- Warm-up weight 7 Kipping Pull Ups -Then continue building to working weight for Deadlift Get Fit Min 22 – 34 AMRAP x 12 (AMRAP – Rounds and Reps) Climb the Ladder 2-4-6-8-10..etc Deadlift #225/155 Chest to Bar Pull UpsBe careful not to fall into the trap of sprinting through the round of 8+. It can be very tempting to overly rush the transitions early when the sets are so small. In reality you should be gradually building into your pace through the first portion of the workout. The other trap is not breaking either/both movements once you start to feel some grip fatigue. There is very little downside to quick and intentional breaks on both the DL...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 – 52 5 Rounds for Time (Time) 15 S-DB Box Step Ups 24/20″ #50/35 500m Row 15 S-DB Box Step Ups 30 Wall Balls #20/14 32 Min CapYour job on this piece is to find your “flow” – essentially a pace/ strategy on each movement that allows you to move continuously throughout the 5 rounds without needing a prolonged break or a significant drop off in power output at any point. The longest you’ll be in any one station is your Row for about 2:00 +/-. Try to find the stroke rate you want to maintain and stick to that, even if your split time has to adjust slightly for the building...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30 Jump Rope :30 Snatch Grip RDLs :30 Jump Rope :30 BTN Snatch Grip PP :30 Jump Rope 10 Muscle Snatch 8 Snatch Balance to Power* *Focus on footwork (NO STARFISH) 6 Power Snatch Get Fit Min 20 – 33 AMRAPs!!! (AMRAP – Reps) AMRAP x 3 60 Double Unders Max Power Snatch #75/55 2:00 Rest AMRAP x 3 80 Double Unders Max Power Snatch #95/65 2:00 Rest AMRAP x 3 100 Double Unders Max Power Snatch #115/85This workout is bound to get grippy after the first couple of lighter barbells. Don’t be afraid to switch to full on singles by the end of the 95/65 bar or start of the 115/85 bar. It’s a short AMRAP so it’s better to just be able to keep moving rather than blowing up completely mid round. Double Unders should be completed no...Read more