CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3-6-9-12 Barbell Strict Press Air Squats Lateral Bar Hops Get Strong Min 20 – 32 Strict Press (E2MOM x 6 – 3 Reps) Build weight across sets. Focus on bar path and really opening up that OH position – which will help on the Thrusters to follow. Get Fit Min 40 – 52 AMRAP x 12 (AMRAP – Rounds and Reps) 200m Run 15 Box Jump Overs 24/20″ 10 Thrusters #135/95ow could you modify this for yourself if you set 4 rounds as your goal in 12 minutes? Consider 3 to be your minimum but you want to push for 4. Runs need to be reasonably paced even coming off a set of Thrusters. BJO rhythm should be smooth and steady. Thrusters should probably be UB each round – choose weights accordingly! Push this piece.Read more

CrossFit Covalence – CrossFit Track Sunday Hill Sprints (Checkmark) 10 Rounds Sprint Up the HIll Walk (or roll) down for restFind a hill (Cherokee Park Hill comes to mind) or even a slightly inclined area and get to sprinting. We are building our top speed and capacity this month so lets get after it!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 1:00 Single Unders :30 Dead Hang :30 PVC OHS w/ :01 Pause in Bottom then 2 Rounds 10 Kip Swings 10 Russian KB Swings Get Fit Min 20 – 45 For Time – Regionals 11.4 – SOLO (Time) 100 Pull Ups 100 KB Swings #53/35 100 Double Unders 100 Overhead Squats #95/65 25 Min CapThis can easily be modified to 1/2 or 3/4 Regionals 11.4. The movements can be scaled further within those rep schemes. Some athletes may be capable of taking on the full version with reasonable intensity. Starting with 100 Pull Ups is a good little reminder that Murph is coming in about a week… Break up sets keeping in mind that you’ll need grip for the swings to follow. This workout comes down to your willingness to grind through 100 OHS with a really high...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 3 Rounds 4 Inchworm + Push Up 12 Alt Reverse Lunges then Wall Walk skill work Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Reps) 10 Wall Walks 100 Plate OH Walking Lunge Steps #45/35To say shoulder fatigue (and your overhead position) will be the limiting factor here would be an understatement. Try to be efficient on the Wall Walks, not just on the way up, but move very quickly back to the floor once you reach the top of the rep. The OH Lunge Steps can be in lanes or a bit free flowing as floor space permits. You’re looking to complete the full 100 reps before heading back to the Wall with whatever time you have remaining. Only some of the Class super heroes will get a single Lunge in R2. Get...Read more

CrossFit Covalence – CrossFit Warm Up Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds Sco 10 Alt S-Leg V-Ups 10 Empty Bar Sumo DL then Teach Sumo DLHP w/ Barbell (or KB if needed) Get Fit Min 24 – 48 For Time (Time) 200m Run 9 Sumo DLHP #95/65 9 V-Ups 400m Run 15 Sumo DLHP #95/65 15 V-Ups 600m Run 21 Sumo DLHP #95/65 21 V-Ups 800m Run 27 Sumo DLHP #95/65 27 V-Ups 24 Min CapThe Running pace is actually the most important part of this workout. As the distance increases you need to settle into a pace you can maintain coming off two metabolically taxing in-gym movements. On the SDLHP, 95/65 isn’t actually that light for many, don’t be afraid to knock...Read more