CrossFit Covalence – CrossFit Track Sunday For Quality – Progression Day! (Checkmark) 3 minutes – Easy “Warm Up” Jog 1 minute Walk 5 minutes – Moderate Jog 1 minute Walk 5 minutes – Moderate Jog Rest until 18:00 mark – 5 Rounds For Speed 200m Sprints Walk back to starting point, thats your rest timeModerate Jogs should be your 5k pace or close to it. Something you can sustain for longer than 15 or 20 minutes. Then your 200m sprints should be well faster than your mile time speed. Your legs will be heavy and fatigued after your moderate jogs but should still have something left.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-10 2 Rounds 200m Run 20 Lateral Box Step Ups (10/side) 10 Kipping Pull Ups Get Fit Min 19 – 39 For Time – SOLO (Time) 1 Mile Run 60 DB Box Step Overs 24/20″ #50/35s 10 Rope Climbs 20 Min CapIf you don’t have enough climbing ropes, I would suggest using the partner version and/or staggering the start by a couple minutes. Also, a simple substitute for the rope can be 20 reps of your more challenging Pull Up/Muscle Up progression that you can complete. Strategy wise, consider breaking the Step Overs early and often, don’t let your grip become the limiting factor for the remainder of the workout. AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps) Partner 1: 400m Run Partner 2: AMRAP 10 DB Box Step Overs 24/20″ #50/35s 2 Rope ClimbsRotate based on the runner (partner 2...Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 3:00 Slow Machine (or Run) then 4 Rounds 5 Muscle Cleans 5 Push Press 5 Push Ups Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 5 Hang Power Cleans #155/105 6 Shoulder to OH #155/105 7 HSPU 1:00 RestTo use the RX weight you should be able to complete the 5+6 UB. It doesn’t mean you must stay UB throughout, just that it’s not going to turn into singles or too much rest later in this long AMRAP. HSPU can be kipping or strict. The can also just become Hand Release Push Ups as needed also. Get Strong Min 45 – 55 Power Clean (10 minutes to find a heavy double) Today’s double will be touch and go. However you can pause in the front rack, the hang or cycle the reps straight through.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 23 – 53 Every 90″ x 20 (30 min) (Checkmark) Rd 1. 16 Kroc Rows (8/side) Rd 2. 16 A-Jumps Rd 3. 20/16 Calories on Machine of Choice Rd 4. Rest Rotate movements on the :90This will not be an easy piece, even with the “choose your own adventure” part built in. The Kroc Rows should be HEAVY. It’s a supported S-Arm Row with the ability to add some trunk twist for power and momentum. Think of it as loading a massive punch. The A-Jumps are an Air Squat with plates or a small box between your feet, and at the top of the Squat you jump and land on the box/plates. Then you...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row for Distance Increase efforts each round Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Reps) 1000m Row then 3 – 6 – 9 – 12 – 15… Thrusters #95/65 Chest to BarThere’s no good reason to hit the gas pedal on the Row, settle into a pace that allows your heart rate to come up to a sustainable level. Be very deliberate once you start the Thruster/CTB portion. Take the time you need on transitions to stay UB on both movements for a while. You should begin breaking by the double digit sets, this is far too long of a workout to have a Fran type feel. Be smart and strategic! Scoring: total reps completed of Thrusters and C2B Get Strong Min 42 – 56 Front Squat (E2MOM x 7 –...Read more