CrossFit Covalence – CrossFit Warm Up Min 0-12 300m Run 2 Rounds 10 Tall Plank to Down Dog Reach Backs 5 Push Ups 10 Scap Pull Ups -Then- 2 Rounds 8 Samson Lunges 6 Burpee to Target 3 Negative Pull Ups Get Fit Min 20 – 35 For Time (Time) 400m Run 16 Burpee Chest to Bar Pull Ups 400m Run 12 Burpee Chest to Bar Pull Ups 400m Run 8 Burpee Chest to Bar Pull Ups 400m Run 4 Burpee Chest to Bar Pull Ups 15 Min CapTough bodyweight piece today, the BCTB are going to be a long movement. You will want to pace your runs enough to where you aren’t completely gassed for the BCTB, but also cannot take much longer than about 2:00 per 400m. If you already know you’ll be pushing a 2:30 400m think about cutting the run back to a 300m. Efficiency is...Read more

CrossFit Covalence – CrossFit Track Sunday For Max Distance (Distance) Run 10 minutes Walk 2 minutes Run 10 minutes Walk 4 minutes Run 10 minutesTry and slightly increase your running pace each round…Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 AMRAP x 10 1:00 Bike/Row/Ski 10 DB RDLs 10 DB Strict Press 10 DB Goblet Squats Get Fit Min 22 – 52 30:00 Running Clock – SOLO (Time) 3 Rounds 12/9 Calorie Bike 12 Push Press #95/65 4:00 Rest 3 Rounds 60 Double Unders 12 Thrusters #95/65 4:00 Rest For Time 24/18 Calorie Bike 24 Push Press #95/65 120 Double Unders 24 Thrusters #95/65 In remaining time… Establish a 3RM Hang Squat CleanThis a single piece encompassing all of today’s training. Try to move through the first two couplets smooth and efficiently. No reason to sprint through when moving with quality and intent will get the reps done fast enough. Timing on the Push Press and Thrusters will be everything. You will want to save as much energy as you can for the last portion. The barbell weight should be...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 1:00 Row 8 Tall Plank to Down Dog 4/leg 90/90 Hip Switches 1:00 Row 8 DB RDLs* 8 Up Down + Step Over 1:00 Row 8 Burpee Deadlifts 8 DB Box Step Overs* *warm-up weight Get Fit Min 20 – 33 For Max Calories – 4 Rounds (Calories) 2:30 ON / 1:00 OFF 8 Single-DB Burpee Box Step Overs 20” w/ #50/35 Max Calorie RowThe DB BBSO is a very long ROM movement, and reps can take longer than expected to complete. If you think it’s going to take you much longer than 1:00 from the start, scale back the weight of the DB. You will want to find a good rhythm on these from the beginning, this could look like stepping back and up to conserve energy so your pace doesn’t slow down too drastically R1- R4. All that to say,...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) -Then- Breakdown the Turkish Get Up Get Fit Min 20 – 56 36:00 Running Clock (Weight) 0:00 – 12:00 50 Push Ups Then find a 5RM Back Squat 12:00 – 24:00 50 Strict Pull Ups Then find a 3RM Back Squat 24:00 – 36:00 50 Dips (any variation) Then find a 1RM Back SquatYou’re not finding a true 5 or 3RM in the first two rounds, but instead hitting a few sets of that rep scheme in the time you have left, as you build your squat across the entire workout. This might be more fun in a partner variation, where the gymnastics reps could go up to 60 or even 80 totalfor better pairs, followed...Read more