CrossFit Covalence – CrossFit 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 1:00 Row :30 Hollow Hold :30 Reverse Lunges Get Fit Min 24 – 54 AMRAP x 30 (AMRAP – Rounds & Reps) 20/16 Calorie Row 15 Ab-Mat Sit Ups 20 S-DB OH Lunge Step #50/35 1:00 Tall Plank (Push Up Position)You should be shooting for 5+ rounds of this workout at a minimum. The Row should be consistent and smooth. Sit Ups 1-2 sets per round. The prefered Lunge is walking, but can be in place as well. Choose a DB that allows for 10 on one are before 10 on the other. The Plank hold is the top of a Push Up, but can be modified to forearm as well. Accumulate the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality AMRAP 4 6 Kip Swings or Ring Rows 6 Air Squats 6 Barbell Strict Press Get Fit Min 20 – 32 For Time (Time) 21 – 15 – 9 Thrusters #95/65 C2B Pull Ups 7 – 5 – 3 Deficit HSPU 3/2″ 12 Min CapWorkout Flow: 21 Thrusters 21 C2B 7 HSPU 15/15/5, 9/9/3 Your heart rate is going to be through the roof pretty quickly. The key is to know how long to rest before attempting the Def HSPU. You can (and should) kip those reps, but the shoulders are going to be feeling it. Nothing here has to be unbroken, especially if that’s going to cause you to fall apart late in the workout. The time cap feels long on paper, but this could creep up fast on athletes taking multiple breaks each movement – scale weights and...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :20 Bike :20 Rest :20 Alternating S-Leg V-Ups :20 Rest :20 PVC (or empty bar) OHS :20 Rest Get Fit Min 25 – 55 E3MOM x 10 (10 Rounds for time ↓ shorter is better) 9/6 Calorie Echo Bike 6 Toes to Bar 3 Squat Snatch #165/115The goal is to bring enough effort to each round. Both the Bike and TTB are completed in about :60 combined. That leaves plenty of time for three Snatch reps – which should be smooth drop and reset. You should have more than :30 rest each of the 10 efforts – choose a weight that allows you to consistently cycle the Snatch reps in both technique and time. Scoring: record each time you complete each roundRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 8 Barbell Strict Press Get Fit Min 20 – 35 For Time (Time) 2 Rounds 10 Shoulder to OH #135/95 200m Run Straight into 2 Rounds 10 Shoulder to OH #155/105 200m Run Straight into 2 Rounds 10 Shoulder to OH #185/125 200m Run 15 Min CapThe cap is a bit friendly, encouraging athletes to try for some more challenging weights in the final 2 couplets (especially the last 2 rounds). Many will scale, but don’t make it overly easy on yourself. It should take most more than one set to get all 10 reps by the halfway point and beyond. Get Strong Min 43 – 55 Push Jerk (12 Minutes to complete: 3 – 3 – 2 – 2 – 1 – 1 – 1) Even though there isn’t an abundance of rest in each...Read more

CrossFit Covalence – CrossFit Sunday Runday 10 Rounds for Time (Distance) 1:1 Work to Rest Ratio 400m Sprints (or 1.5-2 minute sprints)This workout can be as tough as it gets or something you forget about before you get home. Make it the former. It all revolves around intensity and effort. Remember, these 400m sprints should be close to your goal race pace for the upcoming fall race. I don’t expect you to hang on to that pace for all ten rounds but try to keep it for at least half. Good luck!Read more