CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality EMOM 12 Min 1: 10-12 Up Downs Min 2: 6-8 Yoga Push Ups Min 3: 10 KB Pull Overs Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 6 Thrusters #95/65 2 Bar Muscle Ups Reps increase: 9/4, 12/6, 15/8, 18/10…Volume on the Thrusters is going to add up quickly, you may need to break sooner than you think especially with those BMU to follow. Feel free to modify the weight so that you could stay UB beyond the round of 12 – even if your strategy is to break anyway. Find a steady pace in order to control the HR enough to get through the BMU smoothly. If you have BMU but not massive capacity, volume can be modified to an increase of 1 rep per round as needed. There are also many good...Read more

CrossFit Covalence – CrossFit Track Sunday Time Intervals (Distance) 5 Rounds for Max Distance 2 Minute Run 2 Minute WalkTry and match your distances with every run. Keep your pacing within 5-10″ of each other.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 1:00 Bike 10 Bootstrappers 10 Banded Pull Aparts 10 Scap Push Ups 1:00 Bike 10 Wall Ball Squats 10 Banded Strict Press :10s Bottom of Push Up Hold 1:00 BIke 10 Wall Ball Thrusters 5 Push Up Negatives (3 sec lowerr) Get Fit Min 24 – 52 3 Rounds for Time – SOLO (Time) 50 Wall Balls #20/14 30 Hand Release Push Ups 10 Squat Cleans R1: #135/95 R2: #155/105 R3: #185/135 28 minute capThis is a beast of a workout, with lots of places to hit the metaphorical “wall”. Wall Balls should be done in 10s or bigger throughout. The Hand Release cannot become worming push ups – it’s better to switch to an elevated box push up if proper positions cannot be held on the floor. The Squat Cleans should be done in singles from the start, choose weights that...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds Bike :30 easy- :20 Moderate- :10 Fast then 3 Rounds 7 RDLs 7 Banded Lat Pull Downs :20s Wall Facing Handstand Hold Start warming up your deadlift… Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 4 Deadlift #275/175 12 Pull Ups 3 Wall WalksA bit of a heavier DL today, in order to use the RX load you should be able to do the 4 UB fresh otherwise scale back. Pull ups should be done in 1-3 Sets, WW should be done in 3 consecutive reps without much rest between. Use transitions for rest when needed. A solid goal would be 4-6 rounds, those that are good at these movements looking at 6+ rounds. Get Strong Min 42 – 54 Deadlift (Every 90 seconds x 8: 1 Rep Build across all sets)...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 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 1000m Row 24 DB Squats #50/35s 16 Burpees Over DBThe DB Squats coming off the Row will feel a bit more challenging than normal, take a second before you pick up the DBs if needed. The Squats should be done in 1-3 Sets. Modify the load if that is not doable. Pace is important on the Burpees, try to maintain a similar pattern of movement in terms of footwork and cadence that fits your abilities – so basically, don’t come out hot then fall apart.Read more