CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 1:00 on / 1:00 off Row for Calories Start slow and increase cals each effort then 3 Rounds 10 Jumping Split Squats / Lunges :10 Nose and Toes HS Hold Get Fit Min 20 – 42 4 Rounds for Max Reps – SOLO (4 Rounds for calories) AMRAP x 4 6 Wall Walks 18 DB Front Rack Lunges #50/35 Max Calorie Row Rest 2 minutesThe focus on Wall Walks should be the cycle rate, hands should move fast on the way up and even faster on the way back down. Lunges can be walking across the floor, or in place as dictated by space. The Row should be at a high effort to each each round with the rest to follow, as your score will be total calories across the 4 efforts. AMRAP x 22 – PARTNERS (AMRAP...Read more

CrossFit Covalence – CrossFit Get Fit Taking Flight – 25.7 (Time) 5 Rounds for Time 6 Bar Muscle Ups 9 Front Squats #155/105 12 Box Jump Overs 24/20”If you can’t string together enough BMU then adjust to C2B or Pull Ups for the first 3 rounds and finish with BMU in the 4th and 5th rounds (refer to Age Group Workout Details for 60-64 & 65-69 y/o). If you can’t do string together C2B, then first 3 rounds will be pull-ups and final two rounds will be C2B. Follow same breakdown for all pulling motions, start at a variation you can do and progress to a tougher part towards the end. Get Strong Clean and Jerk (10 minutes 25.2 – Find a 1 RM)Read more

CrossFit Covalence – CrossFit Get Fit Climb the Ladder – 25.8 (Time) 4 Rounds for Time 2 Rope Climbs 6 Wall Walks 4 Snatches #155/105Rx+: Snatches #185/125 Time Cap: 14 minutes Goal Time: 10 minutes Get Strong Hang Power Snatch (E2MOM x 5 5 – 4 – 3 – 2 – 1) Work to a heavy single for the dayRead more

CrossFit Covalence – CrossFit Get Fit Core to Carry – 25.4 (Time) 30 T2B 16 Burpees over Sandbag – Facing 125 ft Sandbag Carry #150/100 20 T2B 16 Burpees over SB – Facing 75 ft SB Carry #150/100 10 T2B 16 Burpees over SB – Facing 25 ft SB Carry #150/100Time Cap: 12 minutes Goal Time: 9 minutes Rx+: #200/150 Sandbag, GHD instead of T2B Adjust the gym so everyone has a lane that lines up with the rig (going across the gym, not longways). The carries will be in 25 ft increments before you have to turn around. Get Strong AMRAP x 3 – 25.6 (AMRAP – Rounds and Reps) 3 Deadlifts #295/205 50 ft Plate Push #45/35Deadlifts need to be heavy but unbroken This is a dead sprint from the beginning. Goal: 5+ roundsRead more

CrossFit Covalence – CrossFit Get Fit “Down to the Wire” Down to the Wire – 25.5 (Time) 2 – 2 – 2 – 2 minute intervals 1 minute rest between rounds 15/14/13/12 Push Press #75/55 15/14/13/12 Calorie Echo Bike (Males) 12/11/10/9 Calorie Echo Bike (Females) Max Double Unders in remaining time ***Race to 300 Double Under Reps***Rx+: HSPU instead of Push Press Athletes will complete 15 PP, 15/12 Cals and then move right into as many double unders as you can complete in remaining time of your two minute window. Rest 1 minute and repeat. Second round will be 14 PP and 14/11 Cals, etc. Should have around :45 – 1:15 in each round to complete double unders. Score: time to complete all 300 double unders. Include your rest time. If you dont’ finish all 300 then add your unfinished reps to the total time (11 minutes) Get Strong Jerk...Read more