CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run -Then- For Quality 3 Rounds 20 Line Hops 6 Plate Full Raises 10 Banded Good Mornings Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 5 Toes to Bar 5 Deadlifts #225/155 50 Double Unders 2:00 Rest 10/10/50/2:00 Rest 15/15/50/2:00 Rest 20/20/50/2:00 Rest…The first couple rounds won’t feel too challenging with the 2:00 rest to follow, but soon this becomes much more of a strategic grind. Plan on breaking both the TTB and DL into smaller sets by the round of 20 or before. To use the RX weight you should feel comfortable with 12-15 reps fresh as it may turn into 5-6 reps at time in the workout.Read more

CrossFit Covalence – CrossFit Track Sunday We’ve been slowing building up our speed with the intervals the last few weeks. This week will be seeing how fast we can get… For Max SPEED (Checkmark) 400m Easy Jog 2 Minute Rest 400m Moderate Pace (5k Pace) 2 Minute Rest 200m Moderate Pace (5k Pace) 2 Minute Rest 200m Fast Pace 2 Minute Rest Then 6 Rounds of 100m Sprints Slow walk back to starting line (take your time. 2-3 minutes of walking rest between sprints).Gradually build up your effort and speed with each 100m sprint. Your goal should be near constant acceleration. First 30-50m should be a slow build to your top speed then push hard through the last 50m. Run like someone is chasing you.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 10 Jumping Jacks 20 High Knees 5 Up Downs 10 Jumping Lunges -Then3 Rounds 10/side Banded Lateral Walks 8 Box Step Ups 20’/arm 90/90 Bottoms Up KB Carry Get Fit Min 20 – 34 For Time – SOLO (Time) 50/40 Calorie Row 40 S-DB OH Walking Lunge Steps #50/35 30 S-DB Burpee Box Step Overs 24/20″ #50/35 14 Min CapThis looks short on paper, but it’s likely way more of a grind than most of you might think. I would encourage some restraint on the first Row effort, as the 40 OH Lunges are going to keep your heart rate up – and there’s not a lot you can do about it, just try to keep a steady pace. The DBBBSO require a bit of practice and footwork efficiency. AMRAP x 16 – PARTNERS (AMRAP – Rounds and Reps) 12/9...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30/24 Calorie BIke 10 Cat Cows 5/side Thread the Needle 5/side Squat Rotations -Then Burgener Warm- Up for Clean and Jerk Get Strong Min 20 – 32 For Time (Time) 15 Clean and Jerk #95/65 12 Clean and Jerk #135/85 9 Clean and Jerk #155/105 6 Clean and Jerk #185/125 3 Clean and Jerk #205/145 12 Min CapThis should be done in singles from start to finish (maybe with the exception of the 15s). For as long as you can, catch the power clean and go right up into the jerk without resetting – you can reset if the weight starts to feel super heavy. Loading Modifications example: 75/55, 95/65, 115/75, 135/95, 155/105 Get Fit Min 40 – 56 4 Rounds for Max Reps (AMRAP – Reps) AMRAP x 2 / 2:00 Rest 20/16 Echo Calorie Bike Max Shoulder to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Choice of Row/Bike/Run -Then 3 Rounds (with light weight) 6 Goblet Squats 6 Push Ups 6 Kip Swings 6 Jumping Squats 6 DB Push Press (each arm) Get Fit Min 20 – 51 8 Rounds for Max Reps (AMRAP – Reps) AMRAP x 3 / 1:00 Rest 300m Run Then Max Reps of: R1 & R5: DB Goblet Squats #50/35 R2 & R6: Hand Release Push Ups R3 & R7: S-DB Push Press #50/35 R4 & R8: Double UndersEach Run should take around :90 or less, giving a bare minimum of :60 to work on your in-gym movement following a transition and couple deep breaths. One focus for each movement can be: Squats – depth. Hip crease below your knees, feet flat on the ground. Push Up – no worming. Hip rise at the same time as your shoulders. If your...Read more