CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 30” ON / 10” OFF Echo Bike Calories Banded Shoulder Warm Up 15-20 Reps of each Around the World Pull Aparts Diagonal Pull Aparts (both directions) Elbows at Side ER Pull Aparts Behind the Neck Presses Then… 2 Rounds 7 Strict Press 7 Kang Squats 20” HS Holds 4 Tempo Front Squats (3 sec lower, 3 sec pause at bottom) Get Fit Min 20 – 32 4 Rounds for Time (Time) 10 HSPU 10 Front Squats #155/105 10/8 Calorie Bike 1:00 Rest 12 Min CapThe idea is that you can complete the HSPU and Squats in 1-2 sets for most of the workout (modify as needed), then see what you have left in the tank in terms of pacing to finish each round on the bike – some will hammer it and some will be in survival mode....Read more

CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 – For Max Distance (Distance) 3 Minute Run/Jog 1 Minute Sprint 2 Minute WalkEasy pace for the 3 minutes then give it all you got for that one minute. The two minute walking rest should feel like a blink.Read more

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds :30 Row- Increasing Pace each round 10 Push Ups 10 Ring Rows then warm up to working weight for bench press Get Fit Min 20 – 38 5 Rounds for Time – SOLO (Time) 10/8 Calorie Row 10 Chest to Bar Pull Ups 10 DB Front Rack Lunges #50/35s 1:00 Rest 18 Min Cap I would like to see rounds stay sub 2:00 from start to finish. The CTB/PU should be UB for as long as possible, with two quick sets later on being acceptable. DB FR Lunge can be in place, either forward or reverse. If your setup has enough space and you want to do walking Lunges, it’s about 25-30′ depending on how long your legs are. Treat these rounds like intervals! Hit them hard. AMRAP x 18 – PARTNERS (AMRAP – Rounds and Reps) Alternate full...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Bike – increasing effort Then 3 Rounds w/ empty bar 5 Muscle Clean 5 Front Squats 5 Strict Press Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 15/12 Calorie Bike 5 Power Cleans #135/95 5 Front Squats 5 Thrusters This has been designed as an AMRAP to allow for many people to take a swing at something challenging. For some it might be holding on for big sets on the barbell, going straight from one movement into the next. For others it might be using a weight that’s a bit beyond their comfort zone and find a strategic way to work through the barbell reps. Everyone gets a “reset” on the Bike to start each round, pace that based on your need at that moment. Get Strong Min 44...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 10 Rounds for Max Reps (AMRAP – Reps) :30 on / :30 off Max KB Swings #70/53 Max Strict Pull Ups Max Push Ups The “heavy swing” should be done with a weight you can maintain for the majority of the :30. Try to keep the swings to one set in each :30 window. Strict Pull Ups can be assisted as needed with a vertical or horizontal band. The key if setting yourself up with enough tension that you can maintain FULL ROM from top to bottom each time, we are not playing “close enough” – your chin needs to clearly be above the bar with control at the top....Read more