CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Steady on Bike/Machine then 10 Kang Squats w/ :02 Bottom Hold 10 Glute Bridges 10 Superman 10 Medball Front Squats then Medball Clean Practice (use to initiate each WB set during metcon) Get Fit Min 20 – 45 For Time (Time) Sprint to 250/220 Total Reps 1:00 Wall Balls #20/14 2:00 Calorie Bike 2:00 Rest 25 Min Cap (5 Rounds)This is not an automatic finish for most. You’ll have to be willing to push the Bike (or other machine) enough to earn some Calories early on. Once the fatigue sets in later on, it will be hard to keep a meaningful pace on the machine – and may cause you to break the WB more than you think. If you can’t finish the reps in 5 rounds, your score if your total reps completed. If you don’t finish all 250/220 reps...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 2 Rounds 10 Good Mornings 10 Barbell Strict Press then Empty Barbell Cycling Practice Get Fit Min 20 – 35 5 Rounds for Time (Time) 200m Run 1 Barbell Complex #185/125 Complex: 5 Deadlift 4 Hang Power Cleans 3 Jerks 15 Min CapYour top focus is completing the Barbell Complex UB every round. That means you’ll need to pace your runs to accommodate your fatigue. The weight is set a bit high to give better athletes a challenge, but should be modified for probably 90% of athletes taking this on. If you can’t do all 5 rounds UB, you did not accomplish the main objective, so modify accordingly! Get Strong Min 45 – 55 Deadlift (E2MOM x 5 10 – 8 – 6- 4 – 2) Focus in on that set up position and feel that pressure...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 10 Air Squats 20 Mountain Climbers 10 Empty Bar Front Squat 20 Mountain Climbers 10 Hang Squat Cleans Get Fit Min 25 – 50 25:00 Running Clock (Time) 500/450m Row 21 Front Squat #135/95 500/450m Row 15 Front Squat #185/125 500/450m Row 9 Front Squat #235/155 In remaining time establish a 3RM Front SquatThe Barbell will come from the floor today, so the Clean may also be a limiting factor! The RX weights might be a bit crazy for many of you, that’s on purpose. You should be figuring out how to grind through weights that make you a little uncomfortable. The 21s should be done in 3 or less sets, the 15s and 9s might be 1-4 sets. Choose your weight accordingly. Consider capping...Read more

CrossFit Covalence – CrossFit Track Sunday For Distance (Distance) 30 Minute Ruck 15 Minute Jog (no Ruck)Find a backpack or actual ruck and go out for a stroll. Make it a 15 minute out and back kind of walk so you can then drop your ruck and go for a jog. Time to accumulate some steps today!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4:00 On Machine or 800m Jog 1:00/Side in Twisted Cross then 3 Rounds 10 DB RDLs 10 Lateral DB Hops 5/5 Hang DB Snatch then Teach Burpee efficiency tips Get Fit Min 25 – 47 AMRAP x 22 – SOLO (AMRAP – Reps) 1:00 ON 1:00 OFF 5 Alternating DB Snatch #50/35 5 Lateral Burpees Over DB 10/10, 15/15, etc..This is a simple couplet focused on movement efficiency from start to finish. The 1 on / 1 off interval style allows for you to maintain a slightly more intense pacing, but not an all out sprint. Pick up exactly where you leave off each round and continue to climb the ladder. Scoring: Total Reps Completed AMRAP x 22 – PARTNERS (AMRAP – Reps) 5 Alternating DB Snatch 50/35 5 Lateral Burpees Over DB 10/10, 15/15, etc..Alternate working athletes OTM. One continuous climb,...Read more