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 3 Rounds 10 Kang Squats 10 Lateral Box Step Ups Get Fit Min 27 – 52 For Time (Time) 100 Wall Balls #20/14 100 Hang DB Snatch #50/35 100 S-DB Box Step Ups 24/20″ #50/35 Every 2:00 until completion (inc 0:00): 10/7 Calorie Bike 24 Min CapAfter a few rounds that bike (or other machine) will start to eat into your time more than you may expect. Set realistic goals for how many reps of each movement you expect to hit in each 2:00 window (with the calories), and try to stay as consistent as possible. If you’re sharing a Bike, just stagger the start by 1: 00. Hang Snatches do not need to alternate...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 4 Inchworm + Push Up 6 Jumping Squats 8 Barbell Press (PP, PJ) Get Fit Min 20 – 34 For Time (Time) 30 Strict Press #95/65 400m Run 20 Push Press #135/85 400m Run 10 Push Jerk #165/115 400m Run 14 Min CapChoose a weight on the Press you can complete in 2-4 sets. The bar is coming from the ground during this workout, so you want to complete big chunks of reps before dropping. I would suggest going for the Run then changing your weight when you return for a bit of extra rest. The Push Press and Jerks should be 1-3 sets each, getting you in under the cap. Modify weights as needed to finish! Get Strong Min 42 – 56 Bench Press (14 minutes to establish a Heavy Single) Even though your...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 15/12 Calorie Row 10 Empty Bar Front Squats then 2 Rounds 10 Kip Swings 10 Push Ups Then BMU Progression Get Fit Min 20 – 36 3 Rounds for Max Reps (AMRAP – Reps) AMRAP x 4 2:00 Rest 20/16 Calorie Row 15 Front Squats #135/95 Max Bar Muscle Ups in remaining time-Don’t underestimate those Front Squats coming off the Row. It’s not about the weight, but the volume and time under tension in the front rack. That will make the BMU much less enjoyable to follow. Try to grab a set of BMU right away after the FS, then take a rest (if there’s time) before hitting another decent chunk of reps – don’t rest on the transition, hit a set, then rest for a while again… Score Get Strong Min 46 – 56 Back Squat (10...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Walking Lunges then “Burgener Warm Up” or other PVC/Empty Bar Snatch Get Strong Min 22 – 34 Snatch (In 12 minutes establish a heavy single) You don’t need to hit a true 1RM today, just something heavy that will prime you for the piece to follow. 90%+ is a good goal. But of course, strike if the iron is hot… Get Fit Min 40 – 52 Snatching Gwen (Weight) 15 – 12 – 9 12 Min CapWe know grip is going to be an issue, tape your thumbs and chalk up. This version of Gwen will be for load. Establish a set of 15 UB Snatches (Power, Squat or mix). Then adjust weight as needed for 12, and then 9. Your score is the total...Read more

CrossFit Covalence – CrossFit Track Sunday For Quality (Checkmark) 10 Minute Easy Jog 5 Minute Walk Right into E2MOM x 10 200m RunThe 200m Runs should be much faster than your 10 minute easy jog pace. The goal is to find a running pace after being fatigued and forcing yourself to push harder than you want.Read more