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 4 Rounds for Max Reps (AMRAP – Reps) 1. :90 Row for Calories 2. :90 Ab Mat Sit Ups / V-Ups 3. :90 Bike for Calories 4. :90 Burpees 5. :90 RestWorking on some aerobic capacity, the goal today is sustainability. Round one pay attention to Pace, RPM/Wattage, Reps on each movement/machine and see if you can maintain across all 4 rounds. Choose a “doable” sit up variation as well so you don’t blow up in the first :30 of each round on those – take breaks as needed but avoid failure. Burpees can also be any style needed to move continuously, including stepping down and up!Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Bike – Increase intensity each round 20″ ON / 10″ Easy Pace Then 10-12 Banded Straight Arm Pulldowns 10-12 Kip Swings (open and close shoulders and ribs) 5-6 Box Assisted DMU Then 30 Line Hops 20 Box Step Ups Get Fit Min 20 – 32 4 Rounds For Time (Time) 20 Box Jump Overs 24/20″ 15 C2B 12 Minute CapBJO don’t need to be lightning fast, but you should do all 20 in a row with consistent footwork. The CTB should be 1-3 sets, otherwise consider knocking the total volume back. Try to keep the CTB ROM in play today, even if that’s with a band assist or jumping pull up. 12 Mins might be a stretch for the cap, this should be a goal of sub 10! Get Strong Min 40 – 56 Push Press (E2MOM x 8 5...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 300m Run 3 Rounds 3x (Inchworm + 4 Shoulder Taps) 6/leg Glute Bridge Marches 6 Lying “Y” Press 6/leg Staggered Stance Deadlift Then 2 Wall Walks + 10″ Wall Facing Hold Then Warm Up to Deadlift working weight Get Fit Min 24 – 34 AMRAP x 10 (AMRAP – Rounds and Reps) 5 Power Cleans #205/145 5 Wall Walks-Ideally this would be singles on the Cleans straight into a smooth transition to the Wall Walks. I’d like to see a minimum of 5-6 rounds by the end. If you don’t think you can hit that, either the Clean is too heavy or it’s too many consecutive Wall Walks – make adjustments! Maybe try 185/125 (or less) and 3 Wall Walks. I think an interesting strategy might be to go every :90 per round on this workout for as long as...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 1:00 Bike :30 HS Hold + 15 Scap Pull Ups 10 Box Step Ups + 10 DB Strict Press 1:00 Bike 6-8 Pike Press on Box + 10 Kip Swings 8 Box Step Overs + 8 DB Push Press 1:00 Bike 3-4 Negative HSPU + 3-5 Strict Pull Ups 6 S-DB Box Step Overs + 6 DB Push Jerk Get Fit Min 20 – 34 EMOM x 15 – Max reps (AMRAP – Reps) :40 ON / :20 OFF 1. Push Ups 2. S-DB Box Step Overs 24/20″ #50/35 3. Shoulder to OH #135/95 4. Bike Calories 5. Rest (full min) Scoring: Combine all the reps completedA Spicy EMOM type workout to start the day. The Goal on Min 1 would be to have at least double digit Push Ups w/ full ROM each round. Find a steady rhythm on...Read more

CrossFit Covalence – CrossFit Track Sunday 60 Minute Walk/Hike/Ruck (Checkmark) Grab a backpack or ruck and go for a nice walk. Make sure to find some hills and get to walking.Read more