CrossFit Covalence – CrossFit Warm Up Min 0-12 Row 500m/400m 25′ Long Step Lunges 25′ Straight Leg Bear Crawl 25′ Lateral Lunges 25′ Pogo Hops 25′ Inchworm to Extended Plank 25′ High Knees 25′ Broad Jump Get Fit Min 20 – 30 For Time (Time) 12 – 9 – 6 – 3 Wall Walks Burpee Box Jump Overs 24/20″ 10 Min CapPush the pace on the bigger sets of WW early on. Hold yourself to a competitive standard of a 10″ mark and start/finish line. Also make sure that first hand doesn’t leave early. The BBJO if done with focus, can become a place to get back in control heart rate wise. Step off the box each rep. ***If the WW volume is going to hold you back try 9-6-3-1 Get Strong Min 43 – 55 Front Rack Lunge (12 Minutes to complete: 10 – 10 – 10 – 10...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Tabata :20 on / :10 off (8 Rounds) Bike -Then4 Rounds 4 PVC Pass Throughs 4 Inchworms + Push Up 4 PVC Overhead Squats -Then Burgener Warm-Up for Snatch- Get Fit Min 20 – 27 Isabel (Time) For Time: 30 Snatches, 135# / 95#RX Isabel shouldn’t take close to 7 minutes, but if you’re overstepping a little bit today I want you to have a shot to finish. The fastest times are T&G set(s) from start to finish, but you can also do solid work with aggressive singles, modify the load from the 135/95 if you are not able to maintain either. Your goal should be to finish SUB 5 Min! Get Strong Min 37 – 52 Hang Snatch (Every 90 seconds x 10 Complex: 1 Power Snatch + 2 Hang Squat Snatch) You should be super warmed up from...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run 10 Boot Strappers 10 Scap Pull Ups 100m Run 10 Up Downs to Target 10 Bent Over Rows 100m Run 10 Air Squats 5 Strict Pull Ups Get Fit Min 18 – 38 For Time (Time) 800m Run 21 Front Squats #135/95 21 Burpee Pull Ups 600m/15/15 400m/9/9 20 Min CapPush the early portion of each run, then cruise the last 200m or so to have your legs ready for the big sets of Front Squats. Squats should be done in 1-2 sets each round. Burpee Pull Ups should be done on a bar you can jump and pull straight up without needing a kip swing (if possible). The descending rep scheme should help mentally as you grind through this piece today. If you are unable to do 10 UB at the RX load fresh this willbe too heavy for...Read more

CrossFit Covalence – CrossFit Track Sunday 10 Rounds for SPEED (Checkmark) 200m Sprint 3 Minute RestRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 1:00 Bike 2 Rounds 6 Scorpions 12 Glute Bridge Marches 1:00 Bike 2 Rounds 4/leg Single Leg RDL 10 Deadlift – empty bar Then Continue Building to Deadlift weight Get Fit Min 18 – 36 6 Rounds for Max Reps – SOLO (AMRAP – Reps) 1:30 Max Calories on Bike/Row 0:30 Max Deadlift #185/135 1:00 RestYou want to find a sustainable pace on the machine that you can come close to matching each round. Don’t open up with a sprint and ruin the rest of the sets to follow. The Deadlift should be something you can hit double digits on each round – keeping in mind that you have to transition and complete your set in that :30 window. 6 Rounds for Max Reps – PARTNERS (AMRAP – Reps) 6 Rounds for Max Reps 2:00 Max Calories on Bike/Row 1:00...Read more