CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 3 Rounds 20 Lateral Bar Hops 10 PVC (or empty bar) OHS 10 Kip Swings Get Fit Min 22 – 32 For Time (Time) 200 Double Unders 30 Overhead Squats #135/95 60 Pull Ups 10 Min CapFor the higher level athletes in class, this is going to be fast! 1-3 sets of DU, 1-2 sets of OHS, and 1-4 sets of Pull Ups. I would expect that 10 min cap to be destroyed. For the rest of us, at least one of those movements will be on the higher skill side of things and slow us down. The DU should take no more than 4 minutes, OHS in 3 or less sets, and Pull Ups in 6 or less efforts. Modify as needed to make that happen and keep intensity high! Get Strong Min 42 – 54...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 16 Lateral Box Step Ups (8/side) 16 Knee Push Ups (add tempo on the way down) 8 KB RDLs (slow) Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Reps) 20 Clean & Jerk #185/135 800m Run Max Clean & Jerk in remaining timePick a weight that allows you to have time for at least a handful of reps on the back on of this piece. You should be able to cycle 5+ reps/min consistently to make that happen. Scoring: All reps combined. Start run = 1 rep, finish run = 1 rep. When you get to the max reps at the end you will start at 22 reps. Get Strong Min 40 – 50 Back Rack Lunge (Every 2:30 x 4 12 reps (6/leg)) -Weight should gradually increase across the sets. The heaviest set should...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 Row :30 Wall Balls 1:00 Rest! Get Fit Min 28 – 50 Running Clock: For Time (Time) 2,000m Row Rest until the 15:00 mark then… 40 Front Squats #225/155 22 Min CapYour row should be an attempt at a PR (or even just a recent PR, maybe not all time). This is one of the most challenging benchmarks out there if you give it a true effort. Some will try to come out fast and hang on, others will build to their challenging pace by the midway point then try to send to the finish. Many will come out wayyy too hot and be in survival mode in the back half. Biggest thing is that you try to stay efficient with your stroke and avoid complete meltdown. If you can’t finish in 10 mins, go for a...Read more

CrossFit Covalence – CrossFit Track Sunday For Distance (Distance) 60 Minutes Ruck/WalkIf you’ve got a weight vest or ruck, saddle up and get to stepping. Your goal is 3+ miles. If you’ve got a smart watch, track your speed and distance. For those that are better at rucking, 4+ miles should be the goal.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds for Quality 30 Single Unders 10 Step Back Lunge with Torso Twist Then 2 Rounds of 8 BB Hang Muscle Clean 8 BB Front Squat 8 BB Strict Press 4 Bar Facing Burpees over empty bar Happy Birthday America! (Time) For Time: 13 Rounds of 7 Thrusters #95/65 4 Bar Facing Burpees 17 Double Unders Then immediate cash out of: 76 Air SquatsRead more