CrossFit Covalence – CrossFit Track Sunday 4 Rounds Work:Rest 1:1 Gradually increase your speed each round. Shoot to cut down 5-10 seconds with each lap. Your last 800m should feel like a near sprint. 800m Run (Time) Max Effort 800m RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400-400-200-200m Run 1:00 Rest Between Increase speed each set Get Strong Min 20 – 45 Bench Press (E5MOM x 5 – SOLO) 10 Bench Press Reps + 30 Seconds MAX Calories on Echo Bike -Each round start with a challenging set of 10, tough enough that you’ll likely want a spotter. Then immediately hop onto the bike and push at 90%+ effort for :20. It’s bike of choice today, Air Bike or Erg, but if you go Erg really crank up that damper and drive those legs through the mud with everything you’ve got. PARTNERS (AMRAP – Reps) Same as above, score for pairs is best lifts for a total + total calories on Bike Ex: 205lb + 165lb = 365lbs / 87 Cals + 68 Cals = 155 / 365+155 = 520 as the final score Cash Out Min...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 100m Run 4 Inchworms + Pike Push Up 8 OHS w/ bar or PVC w/ :01 pause in bottom Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Reps) 2 HSPU 2 Hang Squat Snatch #115/85 Reps increase… 4/4, 6/6, 8/8, etcTwo high skill movements coupled together means you need to make some very deliberate choices before you try to attack. The HSPU can be kipped today, which allows for high rep and fast cycle speed if you have that skill, otherwise, consider doing Push Ups on a pair of DBs or something else you can complete bigger sets of. The HSS as RX should be considered light to moderate. Those using the RX weight should plan on staying UB through the 8 and maybe even the 10 and beyond. Set yourself up with a weight...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 22 – 52 AMRAP x 30 (AMRAP – Rounds and Reps) 200m Run 12 DB Romanian DL 12 Box Jumps 30/24″ 12 Alt Renegade Rows 1:00 RestThis is a very “steady state” type of piece. The Runs should be smooth and comfortable to kick off each round. The RDLs should have a bit of slower tempo on the way down, but you can stand up forcefully. Grab any pair of DBs that allows you to complete both the RDLs and Rows UB. The Box Jumps should be slightly higher than you’re used to, one jump at a time with a step or hand assisted hop down between reps. The Renegade Rows should be...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30″ ON / 30″ OFF Row for Meters Increase effort each round then 2 Rounds 10 Kip Swings 10 Muscle Cleans 10 Push Press Get Fit Min 20 – 38 E6MOM x 3 (3 Rounds for time) 500m/450m Row 25 Pull Ups 10 Clean & Jerks* *Weights R1: #135/95 R2: #165/115 R3: #195/135These should be treated like intervals, but not with “all out” type efforts. The Row shouldn’t interfere with the bigger sets of Pull Ups too much. The C&J should be singles from start to finish for just about everyone. Modify the weight as needed to have a chance to finish the final set of 10 reps… Scoring: record your time to complete each round Get Strong Min 45 – 55 Clean and Jerk (10 minutes to establish a heavy double) You’re just riding the momentum from the previous...Read more