CrossFit Covalence – CrossFit Warm Up Min 0 = 12 3 Rounds 1:30 Steady Bike / Row :30 Empty Bar Thrusters Get Strong Min 20 – 34 Thruster (Ladder Day!!! EMOM until Failure – 1 Rep 14 minute time (rep) cap) The bar comes from the ground, so you can either Power Clean and get set for the Thruster, or Squat Clean straight into it. Plan on making 5lb increases each lift. Start your first weight at about 12 increments under your goal weight. See if you can build to your goal or beyond, but be reasonable with yourself given the piece you finished before… Get Fit Min 45 – 56 For Time (Time) 45/35 Calorie Bike 30 Thrusters #95/65 15 Wall Walks 11 Minute Time CapDon’t come out so hot on the Bike that it forces you to break up your Thrusters more than you need. We want to...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 22 – 52 EMOM x 30 (Checkmark) 30″ ON, 30″ OFF Min 1: Single KB Bicep Curls Min 2: Lateral Burpees over KB Min 3: KB Taters Min 4: R-Arm Half Kneeling KB Press Min 5: L-Arm Half Kneeling KB Press Min 6: Rest5 Rounds through this 30 minute piece. Your goal is to move consistently across each :30 window, hopefully while just using 1 KB the entire time. On the bicep curl, grab the KB by the horns and let the bottom of the bell hang down. Taters are a swing into a goblet squat. On the press, drop a knee to the floor and use the same side arm to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 10 Kip Swings 10 RDLs 8 Scap Pull Ups 8 Muscle Cleans 6 Kipping or Strict Pull Ups 6 Power Cleans Get Fit Min 22 – 52 5 Rounds (AMRAP – Rounds and Reps) 1 Max Touch N Go Set of Power Cleans (at 75% BW) 1 Max Set of Chest to Bar Rest as needed between setsApproach this like the CrossFit Benchmark “Lynne” from a couple months ago. You should be able to open with 10+ Cleans to use the weight for the workout. C2B should be 10 reps at a minimum to gain any kind of meaningful volume. If you cannot hit 10+ over and over, modify to a different variant like regular Pull Ups or a challenging Ring/Bar Row option. Volume and intensity are our friend today as you’ll likely take multiple minutes of...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds 30″ ON, 30″ OFF Row (increase effort each round) Get Fit Min 18 – 36 3 Rounds (Time) 12 – 10 – 8 Calorie Row Alternating DB Snatch #50/35 2:00 Rest 18 minute time capEach of the 3 rounds is the full 12-10-8. Row 12 Cals, 12 DB Snatch. Approach 10 and 8 the same way, THEN take a full 2:00 rest before repeating the 12-10-8 again. 3 total times through. Choose a DB you can stay UB with. Sub the Row out for any other machine as needed Get Strong Min 45 – 55 Overhead Squat (E2MOM x 5 – 3 Reps) Build weight across sets. Focus on a very slow controlled tempo, balance, and stability to the absolute bottom of your Squat. Don’t rush these reps, but instead get some time under tension through this ROM....Read more

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds 100m Run 12 Lateral Bar Hops 12 Light Single Arm Russian KB Swings (6/side) Get Fit Min 20 – 36 3 Rounds (Time) 400m Run 25 Box Jump Overs 24/20″ 25 KB Swings #53/35 16 minute time capYou’re stepping off the other side of the box, so plan your footwork ahead of time to avoid wasted time and energy. Focus on a tight and aggressive hinge during the KB Swings today to really wake up the posterior chain for the Deadlifts to follow Get Strong Min 45 – 57 Deadlift (E4MOM x 3 – Complete 1 set: 21 – 15 – 9) You’ll choose your weights and take 1 attempt (after some simple warm up sets) at each UNBROKEN set, 21, 15, and 9.Read more