CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds for Quality 7/5 Calorie Bike 7 Empty Bar Hang Power Cleans 7 Kipping Pull Ups Get Fit Min 18 – 35 AMRAPs – SOLO (AMRAP – Reps) AMRAP x 6 18 Hang Power Cleans #165/115 18/12 Calorie Echo Bike Max Bar Muscle Ups 1:00 Rest AMRAP x 5 15 Hang Power Cleans #165/115 15/10 Calorie Echo Bike Max Chest to Bar Pull Ups 1:00 Rest AMRAP x 4 12 Hang Power Cleans #165/115 12/8 Calorie Echo Bike Max Pull UpsThis is a tough training piece for the first weekend of the Open, feel free to do the partner WOD or modify especially if you have not done 26.2 yet or plan to re-test. The goal for this workout is to earn rouughly 2 mins for the gymnastics in each AMRAP to accumulate reps. Modify the weight to complete the reps...Read more

CrossFit Covalence – CrossFit CrossFit Open! 26.2!!! CrossFit Games Open 26.2 RX’d: (Ages 16-54) (Time) For Time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes F: 35-lb (15-kg) dumbbell M: 50-lb (22.5-kg) dumbbell *If capped, record rep count in the comment boxTo learn more about CrossFit Games Open 26.2 RX’d: (Ages 16-54) click here CrossFit Games Open 26.2 Scaled (Ages 15-54) (Time) For Time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups Time cap: 15 minutes F: 20-lb (10-kg) dumbbell, jumping pull-ups, then pull-ups, then chest-to-bar pull-ups M: 35-lb (15-kg) dumbbell, jumping pull-ups,...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 For Time (Time) 1000m Run 20 Alternating S-Arm Devils Press #50/35 20 Box Jumps 24/20″ 40/30 Push-Ups 50/40 Calorie Row 2:00 Rest 50/40 Calorie Row 40/30 Push Ups 20 Box Jumps 24/20″ 20 Alternating S-Arm Devils Press #50/35 1000m Run 30 Min CapA Mirrored Chipper today, you may find one way will be easier than the other due to the order of exercises. Your goal will be to keep consistent movement across your exercises, and your finish times fairly similar. The S-Arm Devils Press is a longer movement in general so keep that in mind. Each half needs to be completed in 14 min or less if you want to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Row Dynamic WU: 25′ Knee Hugs into Lunge w/ Reach 25′ Yoga Push Up and Inchworm 25′ Lateral Lunges 25′ Backwards Bear Crawl 25′ Figure 4 25′ High Knees and Butt Kickers (or coaches choice of movements) Get Fit Min 20 – 35 E3MOM x 5 (AMRAP – Reps) 100m Run 20/16 Calorie Row Max Overhead Squats #115/75There is no rest between the 3:00 windows so be sure to factor that in when you’re doing your Overhead Squats. Aim to have about 1 minute on the barbell each round! Scoring: record only your overhead squats. Do not record any calories as reps. Get Strong Min 44 – 56 Overhead Squat (E3MOM x 6 5 Reps with 2 second pause at bottom) Each rep will have a distinct pause in the bottom. This will limit the overall load you’ll be able...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: 5 Cat Cows 10/arm Quadruped Y Raises 5 Childs Pose to Frog Pose Then 3 Rounds 20 Single Unders or Double Unders :20 Handstand Hold :20 Wall Sit + 5 Air Squats Get Fit Min 18 – 42 12 Rounds (Time) 20 ft Handstand Walk 25 Double Unders 10 Wall Balls #20/14 24 Min CapYou have to average better than 2:00 per round to finish under the cap, and those who have confidence in all three movements will certainly be set up to do that. All three movements should be attempted UB, modify distance, reps, or weight as needed to make it a possibility. 2 Wall Walks for the 20′ HSW will be a fine sub for today. There’s lots of time to coach the DU and HS Walk. Take advantage of the skill work time! Get Strong Min 48...Read more