CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run The 3 Rounds 10” HS Hold 5 Burpee Tuck Jumps 15 Banded Zercher Good Mornings Get Strong Min 20 – 28 Sumo Deadlift (E2MOM x 4 – 5 Reps) Using Sumo Deadlifts to prime to posterior chain before some heavier Cleans today. If you’re new to Sumo, be open to try some new set up positions until you find what feels most comfortable and strong. You can complete these reps T&G or if you’re the type that likes to settle the bar then re-engage (very typical with sumo) that’s fine too. Just like we try to squat with a mix of patterns, we should also be exposed to a mix of pulls as well. No need to go crazy heavy today, save yourself for the metcon. Get Fit Min 38 – 56 AMRAP x 18 (AMRAP – Rounds...Read more

Announcements Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day. CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds: 1:00 Row 8 Wall Ball Squat Clean Thruster R1: 8 Ring Rows R2: 8 Kip Swings R3: 4 Strict Pull Ups -Then- Go through Bar/Ring Muscle Up Drills Get Fit Min 20 – 35 4 Rounds for Max Reps (AMRAP – Reps) AMRAP x 3 250m/200m Row 25 Wall Balls #20/14 Max Ring OR Bar Muscle Ups Rest 1 MinuteThis workout isn’t about trying to crush the Row and WB today. A nice consistent pace and intentional break on the WB will keep your heart rate in control for bigger sets...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Row 10 Up Downs Over Bar 15 Good Mornings 2:00 Row 10 Lateral Burpees Over Bar 15 RDL’s Use remaining time to warm up Deadlift to working weight. Get Fit Min 20 – 38 For Time – SOLO (Time) 40 Lateral Burpees Over Bar 50/40 Calorie Row 30 Deadlifts #255/165 50/40 Calorie Row 40 Lateral Burpees Over Bar 18 Min CapConsider how you’ll be feeling in the later half of this workout, then see if you can find a reasonable approach to open up the 40 Burpees with. The goal would be to maintain as close to your starting pace as you can on that last set of Burpees. Use the first half of the Row Calories to recover and settle in before establishing your working pace. If the row is going to take you longer than 4:00 modify...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds of Tabata :20 ON/:10 OFF Jump Rope Progressions for DU 4 Rounds of Tabata :20 ON/:10 OFF 1 Wall Walk to Wall Facing HS Hold Then Burgener Warm Up for Clean and Jerks Get Fit Min 20 – 42 For Time – 30 Min Running Clock (Time) 100 Double Unders 5 Wall Walks 15 Squat Cleans + Jerk #135/95 2:00 Rest 100 Double Unders 5 Wall Walks 10 Squat Cleans + Jerk #155/105 2:00 Rest 100 Double Unders 5 Wall Walks 5 Squat Cleans + Jerk #185/135 22 Minute Cap In Remaining Time: Establish a Heavy Single Squat Clean and JerkThe total DU and WW volume is fairly low, consider them buyins before the barbell. Your shoulders will be pretty pumped going into the SC + Jerks focus on using the leg drive to get the bar where...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Coach Led Warm Up Get Fit Min 20 – 50 E10MOM x 3 (3 Rounds for time) 40/30 Calorie Bike -Then- 20 DB Floor Press #50/35s 20 BW Walking Lunges 10 Ring Dips 20 Weighted Russian Twists #50/35Little grunt work piece today. The bike should be done around 2:30-3:00, which leaves you 5ish mins to get through the remaining movements (1:15 each), giving yourself at least 1:00 rest before starting the next round. Modify the Bike calories to leave yourself enough time to get through the movements. If on round one you fall behind stop yourself with 1:00 remaining and make the necessary adjustments for the following 2 roundsRead more