CrossFit Covalence – CrossFit Track Sunday Derby Weekend Running!!! 6 Rounds For Speed (Checkmark) 2 Minutes of Running 4 Minutes Walking RestSince we just had the Fastest Two Minutes in Sports yesterday, lets see how fast we can go! Use all six rounds to gradually build up your speed. Your first round should be your slowest, easing your way into these sprints. Your last round will also probably be pretty slow but want you to push as hard as you can. Your 2 minute speed breakdown should look like First 30 sec: gradually building speed Second 30 sec: pushing hard to a top sustainable speed Final minute: sprint hard and hang on for dear life. If you haven’t all out sprinted in a while, then test your speed at around 70-80%. Dont go pulling a hammy!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Steady Bike/Row then 2 Rounds 10 Air Squats 10 Kip Swings 10 Push Ups then Barbell Warm Up of choice into building to moderate Clean Complex Get Fit Min 26 – 50 6 Rounds – SOLO (Calories) 3:00 ON 1:00 OFF 1 Clean Complex* 6 Ring Muscle Ups Max Calories on Bike OR RowerClean Complex: 1 Squat Clean + 2 Hang Squat Cleans Each rounds starts with a heavy Clean Complex, building in weight across the 5 attempts. Then immediately going into 6 Ring Muscle Ups or 6 reps of the hardest upper body pulling variation you can complete (RMU/BMU, CTB, Strict Pull Up, Pull Ups, etc.). With time remaining you’ll accumulate calories on a Bike or Rower (Bike is default option). In your short rest window, you’ll make your weight change for the next round. AMRAP x 24 – PARTNERS...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Jog (or 10 Shuttles 15′ down and back) 8 Muscle Snatch 12 Lateral Bar Hops 16 Plank Shoulder Taps Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 8 Power Snatch #135/95 12 Box Jump Overs 24/20″ 30′ HS WalkChoose a Snatch weight you could complete in 1-2 T&G sets, though singles is a fine way to approach this workout if you can establish a controlled rhythm. Box Jump Overs should have a step down. The HS Walk should be 15′ out and back, working to maintain at least 5′ increments UB. Substitutes for HS Walk can include kicking up and taking multiple attempts towards a wall or Wall Walks, both should be 1 per 10′. Get Strong Min 42 – 54 Power Snatch (Every 90 Seconds x 8 3 T&G Reps) -Start a...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) Get Fit Min 20 – 50 EMOM x 30 (AMRAP – Rounds) 1. Burpees Over Rower 2. Calorie Row 3. Alternating DB Snatch #50/35 Level 4 – 15 Burpees / 20/16 Cal Row / 20 Alt Snatch Level 3 – 12 Burpees / 16/12 Cal Row / 16 Alt Snatch Level 2 – 10 Burpees / 12/10 Cal Row / 12 Alt Snatch Level 1 – 8 Burpees / 10/8 Cal Row / 10 Alt SnatcThis is a challenge for those who like to take it to the limit. Choose a version of the EMOM that you think you can finish and hold on for 30 minutes. If you are too ambitious and come up short...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Bike 4/side 90/90 Hip Switches 8 Dynamic Adductor Like this video? :20 sec Dead Hang Squat Warm-Up 3 Rounds with a Mini Band :10s Bottom Squat Hold Hold at Parallel + 10 Pulses (knees pushing out) 5 Air Squats Rest :30 Get Strong Min 18 – 30 Back Squat (E3MOM x 4 – 10 Reps) Starting with some volume squatting today. The four sets should be “light”, “light to moderate”, “moderate to heavy”, and “HEAVY”. The last heavy set should be a shot at a challenging 10RM if you’re feeling good. Get Fit Min 40 – 52 For Time (Time) 27 – 21 – 15 – 9 Front Squats #95/65 Chest to Bar Pull UpsThis is not “Fran-like” for the majority of you. You will need to break something up more than likely, otherwise you’ll be taking massive rests during...Read more