CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run -Then- 1 Round 20 Glute Bridges 15 Scap Pull Ups 1 Round: 15 RDLs 10 Kip Swings 2 Rounds 7 Deadlifts- Warm-up weight 7 Kipping Pull Ups -Then continue building to working weight for Deadlift Get Fit Min 22 – 34 AMRAP x 12 (AMRAP – Rounds and Reps) Climb the Ladder 2-4-6-8-10..etc Deadlift #225/155 Chest to Bar Pull UpsBe careful not to fall into the trap of sprinting through the round of 8+. It can be very tempting to overly rush the transitions early when the sets are so small. In reality you should be gradually building into your pace through the first portion of the workout. The other trap is not breaking either/both movements once you start to feel some grip fatigue. There is very little downside to quick and intentional breaks on both the DL...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 – 52 5 Rounds for Time (Time) 15 S-DB Box Step Ups 24/20″ #50/35 500m Row 15 S-DB Box Step Ups 30 Wall Balls #20/14 32 Min CapYour job on this piece is to find your “flow” – essentially a pace/ strategy on each movement that allows you to move continuously throughout the 5 rounds without needing a prolonged break or a significant drop off in power output at any point. The longest you’ll be in any one station is your Row for about 2:00 +/-. Try to find the stroke rate you want to maintain and stick to that, even if your split time has to adjust slightly for the building...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30 Jump Rope :30 Snatch Grip RDLs :30 Jump Rope :30 BTN Snatch Grip PP :30 Jump Rope 10 Muscle Snatch 8 Snatch Balance to Power* *Focus on footwork (NO STARFISH) 6 Power Snatch Get Fit Min 20 – 33 AMRAPs!!! (AMRAP – Reps) AMRAP x 3 60 Double Unders Max Power Snatch #75/55 2:00 Rest AMRAP x 3 80 Double Unders Max Power Snatch #95/65 2:00 Rest AMRAP x 3 100 Double Unders Max Power Snatch #115/85This workout is bound to get grippy after the first couple of lighter barbells. Don’t be afraid to switch to full on singles by the end of the 95/65 bar or start of the 115/85 bar. It’s a short AMRAP so it’s better to just be able to keep moving rather than blowing up completely mid round. Double Unders should be completed no...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run Then TABATA 3 Rounds 20 sec ON / 10 sec OFF Flow… Rd 1: Plank Frog Jumps, Strict Press, Bar Hops Rd 2: Up Downs, Push Press, Bar Hops Rd 3: Burpees, Push Jerks, Bar Hops Get Fit Min 23 – 53 30 Minute Running Clock (Time) For Time 800m Run 30 Bar Facing Burpees 30 S2OH #135/95 30 Bar Facing Burpees 18 Minute Cap Then… In remaining time Establish a 5RM Push Press (From rack or floor)If you don’t think you can make the generous 18 min cap, knock the reps back a little bit, you can also adjust the weight on the bar. You want to leave at least 12 Min for the Push Press at the end. Your shoulders will be nice and warm, place a big emphasis on an efficient Dip and Drive on...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 30” ON / 10” OFF Echo Bike Calories Banded Shoulder Warm Up 15-20 Reps of each Around the World Pull Aparts Diagonal Pull Aparts (both directions) Elbows at Side ER Pull Aparts Behind the Neck Presses Then… 2 Rounds 7 Strict Press 7 Kang Squats 20” HS Holds 4 Tempo Front Squats (3 sec lower, 3 sec pause at bottom) Get Fit Min 20 – 32 4 Rounds for Time (Time) 10 HSPU 10 Front Squats #155/105 10/8 Calorie Bike 1:00 Rest 12 Min CapThe idea is that you can complete the HSPU and Squats in 1-2 sets for most of the workout (modify as needed), then see what you have left in the tank in terms of pacing to finish each round on the bike – some will hammer it and some will be in survival mode....Read more