CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 Row :30 Air Squat :30 Rest Get Fit Min 20 – 36 Running Clock (Time) 2 Rounds 12/9 Calorie Row 12 Thrusters #95/65 2:00 Rest 2 Rounds 12/9 Calorie Row 9 Thrusters #115/85 2:00 Rest 2 Rounds 12/9 Calorie Row 6 Thrusters #135/95 16 Minute Cap-This is not guaranteed that you finish under the cap if you play this casually – and that’s totally fine for today if you go a bit heavier than you’re used to. I think a solid goal is to choose three Thruster weights that you just stay UB on. Anything beyond that including total time, row pace, transition time, etc – is just a bonus. Get Strong Min 45 – 55 Push Press (10 minutes to establish a 3RM) Your Push Press is ready to build on coming off the Thruster piece....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 200m Run 7 Kipping Pull Ups 7 Burpee Broad Jumps Get Fit Min 25 – 55 3 Rounds for Time (Time) 800m Run 10 Power Cleans #185/135 5 Rope Climbs 30 Min CapThe Run pace can be at a full on training pace, or something more casual to give your focus to the in-gym movements. Cleans should be smooth singles, choose a weight you feel confident with. The Rope Climbs should be performed with a consistent technique – your actual time isn’t super important today. Multiple athletes can also share ropes when needed (or just stagger the start by 2-3 minutes). Lock in that foot clamp (of choice) and make sure you use the legs and hips to climb rather than the arms to pull.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 10 Scap Pull Ups 10 Knee Push Ups 10 PVC Pass Throughs then 3 Rounds 3 Strict Pull Ups 6 Push Ups 9 Empty Bar OHS w/ pause in bottom Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 5 Strict Pull Ups 10 Deficit Push Ups 2″ 15 Overhead Squats #45/35This is a nod to “Cindy” with a decent bump in difficulty – as the normal :60 (or less) pace per round won’t be maintained. Shoot for 6 rounds at a minimum (30 Pull Up, 60 Push Up, 90 OHS) – otherwise consider it just an AMRAP for quality movement. Scale back the difficult and variations as much as needed. Get Strong Min 42 – 54 Overhead Squat (E2MOM x 6 3 Reps with 2 second pause in bottom) You’ll be super warm and...Read more

CrossFit Covalence – CrossFit Track Sunday Max Distance (Distance) Two Options today depending on your endurance and motivation level… Option 1: E10MOM x 6: 1 Mile Run Walk remaining time Optio 2: Run 8 minutes Walk 2 minutesThese two options can also be interchangeable if you tire out in the later rounds. Option 1 should be tried by all but switched to Option 2 when you break that 8 minute mile barrier just so you don’t creep your way into running unbroken. You can also make this a Ruck Speed Walk to Walk if you want to torture yourself a bit more. Distance score is all distance covered between the runs and walks.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 12/10 Calorie Row 10 Barbell RDLs (R2 Muscle Cleans, R3 Power Clean) 10 Barbell Strict Press (R2 Push Press, R3 Push Jerk) Get Fit Min 26 – 48 AMRAP x 22 – SOLO (AMRAP – Rounds and Reps) 10/8 Calorie Row 10 Power Cleans #135/95 10 Shoulder to OHTry to stick to 2:00-2:30+/- rounds for as long as possible. 8-10 rounds is a challenging goal for many, but 6 rounds should be the minimum. If you don’t think you can get there – scale the weight back. AMRAP x 22 – PARTNERS (AMRAP – Rounds and Reps) 8/6 Calorie Row 8 Power Cleans #135/95 8 Shoulder to OHAlternate Full Rounds. Push the pace hard when it’s your turn knowing you’ll get a decent chunk of restRead more