CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 25 – 50 E5MOM x 5 (Time) 9 Handstand Push Ups* 15/12 Calorie Bike 21 KB Swings #53/35The HSPU is a bit of a “choose your own adventure” today. Both Strict or Kipping are on the table (or a mix of both) for the 9 reps. You could start with strict and switch to a kip to finish the set – or just stick with one or the other. You could also do HS Negatives or Box/Pike HSPU. Coming off the HS work you should be able to push the bike a bit – think moderate interval type effort. The KB Swings should be 1-2 sets that will certainly spike the heart rate...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 on Machine of Choice then AMRAP 4 5 Push Ups 5 Slow Barbell RDLs 5 Front Squat Get Strong Min 25 – 55 Linda’s Total (Weight) 10:00 to Establish a 1RM Deadlift 10:00 to Establish a 1RM Bench Press 10:00 to Establish a 1RM Squat Clean This is a “Heavy Day” based on the combination between the movements from the benchmark “Linda” and a play on the different “totals” we have hit in the past. If needed, athletes can pair up and/or start on different lifts to accommodate logistics with weights or bench space. Warm each movement up a bit before starting as 10:00 will go by fast once the clock begins.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 2 Rounds 12 Jumping Jacks 12 Lateral Box Step Ups/leg 12 Hollow Rocks Get Fit Min 20 – 35 AMRAP x 15 – Climb the Ladder! (AMRAP – Rounds & Reps) 10 S-DB Farmers Hold Box Step Overs 24/20″ w/ #50/35 200m Run Reps increase: 15/200m, 20/200m, etc..Footwork should be the top skill practiced here, staying tight to the box and being consistent will save time and energy. The DB should be held in the Farmers Carry hold, but adjust if needed. The Runs should not be treated as a recovery beyond the first 50m or so. You’re looking to gain control back on the Step Over pace if the heart rate gets too high. Get Strong Min 44 – 54 Front Rack Lunge (Every 2:30 x 4 – 10 Reps (5/leg) STEP BACK LUNGES) The Barbell...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 12-9-6 Calorie Row Empty Bar Push Press Front Squat Get Fit Min 20 – 34 CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#I realize because it’s a past Open WOD, some of you won’t scale when you should. This is supposed to be fast and nasty. My suggestions if you can’t hit the opening set of Thrusters in 2 quick sets or less, then go lighter. I want you to set yourself on fire and run through the streets on this workout! 14 Min Cap Get Strong Min 44 – 56 Push Press (E2MOM x 6 5 – 5 – 5 – 3 – 3 – 3) Focus on...Read more

CrossFit Covalence – CrossFit Sunday Runday 800m Run (Time) Max Effort 800m Run 6 Rounds for Intensity (Distance) 800m Run Walking Rest same time it took to run the 800mSame workout as the 400m Runs but just a longer distance. Goal is to keep the pacing as close to your 400m pace as you can, knowing you will have a longer break between sets.Read more