CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row w/ increasing intensity each effort then Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 20 – 50 Every 2:30 x 12 (30 min) – SOLO (Weight) 200m Row 10 Lateral Burpees Over Rower 1 Heavy SnatchYou have 12 rounds to build to a heavy single Snatch for the day, but under a reasonable amount of fatigue. Think of the Row and Burpees as nothing more than a “buy-in” each round. If that volume is a bit too much in terms of...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 10 Band Pull Aparts 10 Push Ups 5 Kip Swings + 5 Pull Ups Get Fit Min 20 – 50 Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups*Alternatives can be lighter than BW Bench, DB Bench, Floor Press, etc. This is an old school CF benchmark, and has been interpreted many ways over the years. Today we are going to put a 30 minute “goal time” to complete this. You can be a little over or under, but 3:00 windows will give a decent stimulus. This is NOT for time in any way, but about accumulation of reps. For each movement (and each round) you get 1 attempt at an unbroken max set of reps. On the Bench Press, the assigned weight is your current BW, but only use that if you can easily...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 25 – 55 30 Minute Running Clock (Checkmark) 2:00 ON / 1:00 OFF 200m Run Max Barbell Bicep Curls #45/35 Max Reverse OH Plate Lunge #45/25 *alternate rounds between Bicep Curls & LungesJust chasing a fun little pump with some consistent aerobic intervals baked in. Try to move the barbell with reasonable technique vs. getting to “swingy” early on – your total rep count really doesn’t matter. On the Lunges focus on trying to lock those arms out overhead instead of the bent elbows. This movement can help you unlock a tighter OH position even if you need a lighter plate. In short, quality is more important than quantity today.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 15 Barbell RDL 15 Barbell Z-Press Get Fit Min 20 – 34 Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups8 minute time cap Handstand Push-ups (Start at 10:00 Max Strict HSPU Reps) To get the real “Diane stimulus” you need to be able to finish in 6 minutes or less. This means many should be scaling back the DL weight, possibly HSPU reps, or movement itself – even though it’s a benchmark. Giving you an 8 minute cap just means we have built in a little extra room for those who still overshoot. We are going to finish the piece off with a test of shoulder endurance/stamina with 2:00 of Strict HSPU or a light seated DB shoulder press for those still workIng on the sHSPU. Get Strong Min 44 – 54 Deadlift...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Slow Row then 3 Rounds 12 Squats 8 Push Ups 4 Pull Ups / Ring Rows Get Fit Min 20 – 40 Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.Substitute MU for C2B/Pull-Ups/Jumping C2B. There are a number of ways to attack this, and you can customize your strategy based on your strengths and weaknesses. The best of the best attacked the MU and WB early on, then finished with a Row sprint for most or all of the Calories in one shot. Those who become fatigued much easier took much smaller sets and rotated more frequently to stay fresh on different movement. Get Strong Min 45 – 55 Back Squat (E2MOM x 5 – 5 Reps) Start at...Read more