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 20 – 50 E6MOM x 5 (6 Rounds for time) 25/20 Calorie Row 10 DB R-Leg Bulgarian Split Squats 25 Push Ups 10 DB L-Leg Bulgarian Split SquatsGive a solid effort on the Row, even consider using a higher damper setting than normal to focus on “power strokes”. Take an extra moment to set up for the DB Split Squats w/ your rear foot on a bench or box. Focus on balance and depth, a heavy single or pair of DBs isn’t required, they can be moderate in weight. Push Ups should be done in about a minute or less, consider scaling the number back if your capacity isn’t great at the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 2 Rounds 8 Kipping Pull Ups 50 Single Unders 8 Empty Bar Front Squat w/ :02 pause in bottom Get Fit Min 20 – 50 E10MOM x 3 (3 Rounds for time) 800m Run 8 Ring Muscle Ups 80 Double Unders 8 Hang Squat Cleans (at BW)Think of each round as two equal parts, the 800m Run then the three “in-gym” movements together. The Run should be 4:00 or less, otherwise consider knocking the distance back a tiny bit. The MU should be done in no more than 3 sets, which means you can modify the number of reps or the movement itself to complete these in under :90. The DU should also be sub :90. The HSC RX weight is your own Bodyweight, but can be modified to complete the reps in 1-2 sets each round....Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Row 300m – 200m – 100m (1:00 rest / increase intensity) then 2 Rounds 10 PVC Pass Throughs 10 PVC OH Lunges 10 Push Ups Get Fit Min 20 – 34 2 Rounds for Time (Time) 500m Row 25 Overhead Lunges #95/65 15 Burpee Pull-Ups Time Cap: 14 minutesThe OH Lunges will be in place, either reverse or forward stepping. You should be able to complete the 25 reps in 1-2 sets (maybe 3 in 2nd round), so don’t be afraid to scale the weight if your OH position is not the best. The Burpee Pull Ups will really set you back going into the 2nd round, use the Row as needed to recover a bit and have a strong push through the rest of the workout. Even with the 14 min cap, we are hoping for most to finish...Read more

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds 1:00 Bike :30 Sit Ups :30 Air Squats Get Fit Min 20 – 35 E3MOM x 5 (5 Rounds for time) 15/12 Calorie Bike 12 Toes to Bar 9 DB Thrusters #50/35sTry to keep everything unbroken, even if that means modifying TTB reps or Thruster weights further down. You should feel solid matching efforts each round. Try to make sure you have at least :45 of rest each interval. If you have an equipment shortage, have athletes pair up and stagger start on the :90. Scoring: record your time to complete each round Get Strong Min 44 – 56 Back Squat (Every 90 seconds X 8 – 3 Reps) Keep the weights light and focus on speed out of the bottom – this means smooth descent and an aggressive drive up. Keep the weight balanced in the midfoot and...Read more

CrossFit Covalence – CrossFit Rest DayRead more