CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 200m Run 10 Ring Rows 5 Inchworm + Push Ups 10 Jumping Squats Get Fit Min 20 – 45 AMRAP x 25 (AMRAP – Rounds and Reps) 200m Run 1 Round of “Cindy” 200m Run 2 Rounds of “Cindy” 200m/3, 200m/4, etc.. 1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air SquatsPush it hard or roll on cruise control, with both options focus intently on quality ROM on all three movements. Pull Ups with chin CLEAR above the bar. Push Ups w/ CHEST (not belly) touching the floor on each rep with a full lock out at the top. Squats to full depth and standing tall at the top...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2:00 Row or 400m Run then 2 Rounds 8 RDLs 8 Hang Muscle Clean 2 (:05) HS Hold into slow negative Get Fit Min 22 – 38 For Time (Time) 60/48 Calorie Row then 8 Rounds 6 Hang Power Clean #135/95 6 Strict HSPU 16 Min CapAfter the Row buy-in this is designed to be done in small UB chunks over and over. Choose a weight that allows for that on the HPC. The sHSPU might turn into multiple sets – which is fine, just hoping to avoid singles if possible. Scaling on the sHSPU can be less reps per round or standing/seated DB Strict Press to keep you moving throughout the workout. Cash Out Min 48 – 54 AMRAP x 6 (AMRAP – Reps) 50 Ab Mat Sit Ups Max Wall Walks in remaining timeThis should be a challenging...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 100m Run Burpees (12-9-6-3) then Bench Press Warm Up Get Fit Min 20 – 45 E5MOM x 5 (Time) 400m Run 10 Toes to Bar 10 Bench PressYou have two goals in this workout, the first being negative splits on the 400m Runs – which means you’ll slightly increase your speed across all 5 efforts. Be careful not to get pulled into a race on the first interval, leaving no room to build across the next 4 efforts. On the Bench Press, you’ll be establishing a 10RM. Start on the lighter side, focusing on set up and bar path and build across the 5 sets. For gyms without enough benches, athletes can stagger start and share, use a floor press variation, or go for a max set with DBs each round (bridge position with upper back on medball)....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 Single Unders :30 Kang Squats :30 Reverse Lunges then Pistol Progressions Get Fit Min 20 – 35 For Time (Time) 150-100-50 Double Unders 30-20-10 KB Swings 53/35 30-20-10 Alternating Pistols 15 Min CapWorkout Flow: 150 Double Unders 30 KB Swings 30 Pistols 100 Double Unders etc etc The Jump Rope can be a mix of Doubles and Singles (or just singles) as needed to complete the full jumping volume when possible. Swings should be done in 1-2 sets each round, choose your KB based on that. Pistols should be where the majority of the coaching/practice time is spent before starting the workout. Today is a good day to introduce progressions beyond just sitting to a target for those able. Options include: Band assisted pistols (across low J-cups on a rig), heel elevated pistols, plate counterbalanced pistols, or...Read more

CrossFit Covalence – CrossFit Track Sunday Derby Weekend Running!!! 6 Rounds For Speed (Checkmark) 2 Minutes of Running 4 Minutes Walking RestSince we just had the Fastest Two Minutes in Sports yesterday, lets see how fast we can go! Use all six rounds to gradually build up your speed. Your first round should be your slowest, easing your way into these sprints. Your last round will also probably be pretty slow but want you to push as hard as you can. Your 2 minute speed breakdown should look like First 30 sec: gradually building speed Second 30 sec: pushing hard to a top sustainable speed Final minute: sprint hard and hang on for dear life. If you haven’t all out sprinted in a while, then test your speed at around 70-80%. Dont go pulling a hammy!Read more