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 movement Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 200m Run 16 Half Kneeling “Bottoms Up” Single KB Press #35/26 (8 per side) 1 minute Rest 200m Run 24 Goblet Split Squats #35/25 (12 per side)A Bottoms Up KB Press is just like it sounds, hold the KB in one hand with the flat bottom of the KB pointing straight up to the ceiling in the front rack. It’s going to take a lot of balance and pressing tempo to stay in control of the KB to avoid letting it tip over. The Half Kneeling position should help – same side knee down on the floor. Maybe will need to go...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds :20 on / :20 off Hollow Rocks Jumping Squats Scap Pull Ups / Dead Hang Get Fit Min 20 – 38 E3MOM x 6 (6 Rounds for time) 12 Toes to Bar 10 DB Front Squat #50/35s (double DB) 8 Strict Pull UpsYour goal is to finish each round sub 2, giving you plenty of time to recover and come close to repeating your effort. Even though its DB FS today, you can use any weight or implements that allows to complete all 10 reps UB for all 6 rounds. The hanging work can be scaled a number of ways including V-Ups, Sit Ups, or Knee Raises on the TTB. The Pull Ups should remain strict but can be assisted as needed. Scoring: record time to complete each round Get Strong Min 44 – 56 Front Squat (12 minutes to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 20 Air Squats 10 Push Ups then Gradually warm up/build to metcon Clean weight Get Fit Min 25 – 55 Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here30 Minute Time Cap This is a Hero WOD from way back. We have set this up to either be treated as a 30 min AMRAP (to fit class times) or with the understanding that you might need to scale in order to complete better than 1 round per minute x 30… Most will need to choose their own heavy barbell weight anyway, and it shouldn’t be more than about 80% of your most recent 1RM...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Bike w/ increasing intensity each effort then Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 24/18 Calorie Bike 6 Wall Walks 8 Hang Squat Snatch #115/85 1:30 RestThe Snatches are not super heavy on purpose, but cycling 115/85 might not be as smooth as you think with a high heart rate and coming off the Wall Walks. Take a moment to compose yourself before picking up the barbell for a chunk...Read more

CrossFit Covalence – CrossFit Rest DayRead more