CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30/25 Calorie Row 30 Air Squats 30 Lunges Get Fit Min 15 – 45 EMOM x 30 (Checkmark) Min 1: 16/12 Calorie Row Min 2: 12 DB Goblet Squats #70/50 Min 3: 12 DB Goblet Box Step Ups 24/20” w/ #70/50You should be able to finish each station in under :50 to give you a moment to breathe and transition to the next movement. The Squats and Step Ups should be fine, but the Row will take a little effort each time. Feel free to scale back the Calories and/or weight on the Squats/Step Ups to ensure you get to work across all 10 rounds. You can also use a KB in place of a DB.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 200m Run 20 Alternating S-Leg V-Ups 10 RDLs Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 200m Run 5 Toes to Bar 5 Deadlift #225/155 Increase as follows… 200m/10/10 200m/15/15 200m/20/20…The rep scheme increases fast, so be ready to break up your sets of both movements early and often. Don’t let grip become your limiting factor on this. To use the RX weight on this workout, you should be able to easily do a set of 10 at 225/155, otherwise scale the weight back. Scoring: Rounds completed + leftover reps. If you get to the set of 25 reps and completed 5 Deadlifts your score would be 4 + 31 (2 reps for starting and finishing the run + 25 T2B + 4 DL). Get Strong Min 45 – 55 Deadlift (EMOM x 10...Read more

CrossFit Covalence – CrossFit Metcon Min 0-12 4 Rounds :30 on :30 off Row – increasing effort each time then 3x:15 Nose and Toes hold Get Fit Min 18 – 34 For Time (Time) 1:00 ON 1:00 OFF until completion… 150′ HS Walk (or 15 Wall Walks) 1000m Row 40 Burpee Box Jump Overs 24/20″The Cap will give you eight 1:00 intervals to complete this chipper. HS Walks should be done in 25′ increments (reps), but do not need to be UB (you can rest in the middle of a distance). The Row is 1k for all, and should be done at a much higher effort than you’re comfortable with. BBJO can and probably should be lateral to make the cycle rate AFAP. If needed, you can have athletes share equipment by working opposite minutes of eachother, just be sure they’re making a mental note on the rower of how...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 200m Run 10 Front Squats 10 Push Press Get Fit Min 18 – 24 For Time (Time) 400m Run 21 Hang Squat Clean & Jerks #135/95 6 Minute CapThis workout should be looked at as a sprint/ primer for the lifting session to follow. Run hard then hang on to the barbell. However, don’t get sloppy, but instead try to be as smooth as possible hanging on for big efficient chunks of reps. Get Strong Min 30 – 54 Clean and Jerk (EMOM x 8 – 1 Rep Then E2MOM x 8 – 1 Rep) Yes you see that right, 16 reps of Clean & Jerk. You can choose your style, but most likely it should turn into a Squat Clean and Push or Split Jerk at some point. Start off very focused and dial in technique on lighter EMOM...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 Slow on Machine of Choice then 3 Rounds :20 Squat Hold into 10 Alt Lunges Get Strong Min 20 – 35 Back Squat (EMOM x 5 – 2 Reps Then Evert 2:30 x 4 – 2 Reps) We are Squatting first today! Use that EMOM as an extended warm up and start towards your build to the 4 heavy sets at the end . Set yourself up for success by focusing on speed out of the bottom. Get Fit Min 44 – 56 3 Rounds for Time – SOLO (Time) 20 Alternating Pistols (or Lunges) 15 Back Squats #135/95 10 Strict Pull Ups 12 Min CapIt’s not overly common that we have Back Squats in workouts, but they provide an element of a “grind”. This is due to the fact that you can just hang out with the bar...Read more