CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 5 Scap Pull Ups 10 Air Squats :10 HS Hold (wall or freestanding) Get Fit Min 25 – 45 10 Rounds for Time (Time ↓ Shorter is Better) 30′ Handstand Walk (15′ out and back) 10 Front Squats #95/65 10 Pull Ups 20 Minute Cap-Each movement is designed to be done in smooth UB sets for all 10 rounds. The HS Walk should be 15′ out and back – and if you’re becoming quite skilled, throwing in a 180 degree pirouette instead of kicking down at the halfway point would be a good thing to add in today. The rounds in this workout are not unreasonable on the :90 for a while, but rounds shouldn’t exceed far beyond 2:00 even at your slowest. Modify weights or rep schemes as needed. Try to pace this strategically...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 15/12 Calorie Row 25′ Bear Crawl 25′ Inchworm 10 Kip Swings Get Strong Min 18 – 28 Strict Press (E2MOM x 5 5-5-3-3-1) -Since we are starting with the lift today, make sure you hit a few sets with an empty barbell and maybe your favorite OH mobility drill to make sure you’re as ready as possible for the build. The “heavy single” is more of just a primer for the higher rep Shoulder to Overhead to come. Get Fit Min 36 – 52 4 Rounds for Max Reps (Calories) AMRAP x 2 Rest 2:00 10 T2B 10 S2OH #135/95 Max Calorie RowThe T2B and Sh to OH should be done in 1 (maybe 2) sets each round – with a reasonably short transition. That should leave you with around :60 (or hopefully : 45 minimum) on the Rower each...Read more

CrossFit Covalence – CrossFit Track Sunday 5k Run (Time) Max Effort 5k RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Machine of choice then 2 Rounds 12 Kang Squats 100m Run 12 Up-Downs 100m Run Get Fit Min 25 – 50 3 Rounds for Time – SOLO (Time) 30/20 Calorie Bike 30 Alternating Pistols 30 Burpees 30 Deadlift #225/155 25 Min CapThis is quite a grind, breaking things up from the start will be your best bet. Establish a repeatable pace on the Bike, don’t come out too hot. The Pistols should be smooth and steady, and should be modified to allow your version of 30 reps to be done in well under 2:00. Burpees are old school standard, in place with chest, hips, and thighs on the ground. Jump with hands over head at the top. DL should be done in chunks, probably 3 sets or maybe more intentionally. AMRAP x 25 – PARTNERS (AMRAP –...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 2 Rounds 10 PVC Pass Throughs 10 PVC Muscle Snatch 10 PVC OHS then Barbell Snatch Technique (coaches choice) Get Fit Min 20 – 36 3 Rounds for Max Reps (AMRAP – Reps) AMRAP x 4 / 2:00 Rest 1 Squat Snatch 2 Shuttle Runs (25′ down and back) 2/4, 3/6, 4/8, etcStart overe each AMRAP: R1: #135/95 R2: #155/150 R2: #185/125 Squat Snatches should be singles even at the first barbell. It’s about how quick you can reset and pull another rep. Establishing a “routine” in terms of how you set up is important. The Shuttles can be pushed or paced as needed based on your confidence with the barbell weight. You shouldn’t be failing reps in this workout, so choose your three weights according to your abilities. 50′ Shuttle Run = 1 Rep. Score: Total...Read more