CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then 5 Burpees 10 Muscle Cleans (empty bar) 5 Burpees 10 High Hang Power Cleans 5 Burpees 10 Power Cleans Get Fit Min 16 – 34 5 Rounds: AMRAP x 2 (5 Rounds for reps) 2 min ON / 2 min OFF 100m Run 8 Bar Facing Burpees Max Power Cleans #155/105You should have 1:00+ for Cleans each round, and with the amount of rest built in it might be worth playing with some T&G sets to open up earlier rounds. This workout can also be turned into a partner type WOD, in regards to just sharing equipment and alternating 2:00 work/rest windows for logistic purposes. Get Strong Min 42 – 56 Power Clean (EMOM x 14) Rounds alternating between: Rd 1: 1 Power Cleans Rd 2: 1 Set of Bar Muscle Ups Build across your 7 Power...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 25 – 55 E10MOM x 3 (3 Rounds for time) 1000/900m Row 100 Crossover Single Unders 25 S-DB Hang Clean and Jerk #50/35Today is the perfect day to spend some time cleaning up your Rowing technique. MANY affiliate athletes don’t get coached or bother dialing in the finer points of a solid stroke. This leads to major inefficiency and wasted energy. Coaches, after the dynamic WU spend a good amount of time working with athletes on their positions, tempo, and how to use the monitor and damper correctly and to their advantage. Spoiler alert, none of you should be Rowing anywhere near a 10 damper almost everRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 100m Run 10 Barbell Strict Press 100m Run 10 Front Squats 100m Run 20 Alt S-Leg V-Ups Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Rounds and Reps) Climb the ladder… 1 – 2 – 3 – 4 – 5…etc Thrusters #95/65 T2BEven though this is a shorter workout, you want to use the first few rounds of 5 or 6 as a smooth continuation of a warm up. The real work starts for many around the 7s and higher, with a decision as to when to start breaking either/both movements. To use the 95/65 RX weight, you should be able to do 15+ Thrusters UB at that weight when fresh. If you need to scale TTB, still try to use a different hanging movement if possible. Options include Knees to Elbows, Alternating S-Leg TTB,...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 20 Jumping Jacks 20 Lateral Squats (10/side) 10 Single Arm Ring Rows (5/side) Get Fit Min 16 – 30 For Time (Time) 15 – 25 – 35 Wall Balls #20/14 Burpees to Plate Pull Ups 14 minute time capMany of you should consider this an AMRAP, so don’t worry about being capped. Pick a strategy in terms of breaking up movements and try to stick to it as best you can. The ascending rep scheme always makes things tougher to plan for. Burpees to Plate can take about as much time or more as a Bar Facing Burpee, due to the pause and standing tall at the top of the rep, so many will spend about half their total time on that movement alone. Get Strong Min 38 – 52 Paused Front Squat (E2MOM x 7 – 3 Reps) 7...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds :90 Steady on Machine of Choice :30 KB RDL (R2 Russian Swing, R3 American Swing) Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 25 KB Swings #53/35 25/20 Calorie Row, Bike, or SkiUse a KB weight you can complete 25 reps with in 1-2 sets each round. Swings should be “American” style with the bottom of the bell pointing STRAIGHT UP and arms fully extended. You should have close to a minute (or more) rest on your first interval, if you don’t think that will happen, scale the reps or KB weight back. Get Strong Min 45 -55 Bulgarian Split Squat (E2MOM x 5 – 12 Reps (6/side)) Single leg squat with opposite leg positioned behind hip and fixed (on a bench)Hold DBs as farmers hold. 2:00 is not a lot of time for 6...Read more