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) then 3 Rounds :30 Bike :30 Single Unders :30 Inchworms (no push up) Get Fit Min 25 – 47 AMRAP x 3 (Time) 10 Box Jumps 30/24″ 20/16 Calorie Bike 40 KB Swings 53/35 80 Crossover Single Unders 3:00 Rest AMRAP 5 10 Box Jumps 30/24″ 20/16 Calorie Bike 40 KB Swings 53/35 80 Crossover Single Unders 3:00 Rest For Time 10 Box Jumps 30/24″ 20/16 Calorie Bike 40 KB Swings 53/35 80 Crossover Single Unders 22 Min Cap (total)Get as far as you can in the first two AMRAPs, starting over each time. The final part will be straight through for time, with an 8:00 window to get it done before the total cap hits....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 on / :30 off Row for Distance Increase output each round then 2 Rounds 10 DB RDLs 10 Mountain Climbers 10 S-DB OH Press (both hands on heads of DB) 10 Mountain Climbers Get Fit Min 25 – 50 E5MOM x 5 (Time) 30/24 Calorie Row 20 Alternating DB Snatch #50/35 10 Strict HSPUThe goal is to complete rounds in 3-4 minutes each time, leaving you some rest. Max time allotment breakdown should be 2:00 Row, 1:00 DB Snatch, 1:00 sHSPU, with transitions built in. If you know one or more of those movements will hold you up, modify the rep scheme (or weight) as needed! Typically, on sHSPU days we would not encourage kipping as an alternative, but today is an exception if the athlete is ready – as we don’t work on that skill too...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 4 Rounds 5 Barbell Strict Press 5 Front Squats 10 Lateral Bar Hops Get Strong Min 18 – 28 Squat Clean Thruster (EMOM x 10 – 1 Rep) Complete these reps like a ladder – opening weight should be light enough to add 5-10lbs each rep as you build to a moderate-heavy single. This will help prime you for the metcon and help you choose a weight for the barbell portion of the intervals. Get Fit Min 35 – 51 4 Rounds of (4 Rounds for time) 4 – 3 – 2 – 1 T&G Clean and Jerk #155/105 Lateral Bar Burpees 2:00 Rest (after each full 4-3-2-1)These should be nearly all out effort intervals. You of course should be in control of the barbell and cycling efficiently, for UB sets across all rounds. Choose a weight...Read more

CrossFit Covalence – CrossFit At Home Metcon For Max Reps (AMRAP – Reps) AMRAP x 3 / 2:00 Rest R1: V-Ups R2: Double Unders (or Jumping Jacks) R3: Farmers Carry (or Hold) R4: PlankCombine all reps/seconds for total score.Read more

CrossFit Covalence – CrossFit Rest DayRead more