CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 10 DB Good Mornings 4 Inchworm + Push Up then 2 Rounds 10 DB Snatch 5 Lateral DB Burpees Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds & Reps) 24 DB Hang Snatch #50/35 4 Burpee Muscle Ups 24/8, 24/12, etc..-The Burpee MU increase by 4 reps each round. These should be ring, but can be bar MU if needed. The DB Hang Snatch do no need to be alternating. These sets should be fast and smooth, leaving plenty of time for the gymnastics. The Burpee MU can also be Burpees Pull Ups (or CTB) for equal effort – it will do the job pretty well too. Get Strong Min 40 – 56 Bench Press (E2MOM x 6 – 5 reps) Each rep must have a pause at the top at the bottom of...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 3 Rounds 10 KB Taters 10 HS Shoulder Taps (or holds) Get Fit Min 25 – 30 2026 CF Games Age Group Workout 5 (Time) 21 – 15 – 9 Thrusters #105/70 12 – 9 – 6 Bar Facing Burpees Time Cap: 5 minutesAll out sprint! Hang on to the barbell and move faster than you want with the burpees. It will be over before you even get tired! Get Strong Min 40 – 55 Clean (E2MOM x 7 – Work to a heavy complex) Complex: 1 Power Clean + 1 Squat Clean + 1 Front Squat Drop the barbell and reset between the Power and the Squat CleansRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 Push Ups 10 Beat Swings 10 Reverse Lunge Steps Get Fit Min 20 – 32 2026 CF Games Age Group Workout 3 (Time) For Time 45 Pull Ups 20 Double DB Box Step Overs #50/35, 24/20″ 35 C2B 20 Double DB BSOs 25 Bar Muscle Ups 20 Double DB BSOs 12 Minute CapThis will be a sprint and to try and get as far into it as possible. Scoring: Time if you complete it 12:00 + 1 second for every rep leftover if you didn’t finish Get Strong Min 42 – 52 Front Rack Lunge (E3MOM x 3 – 10 Reps) You did so many heavy step ups already so your legs will be very warmed up for this one. 5 reps/leg. Use barbell or your DBs for your lunges. You can do them...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Bike (or other machine) 15 PVC Pass Throughs then 3 Rounds 5 BTN Barbell Press 5 OHS 5 Snatch Balance Get Fit Min 20 – 35 2026 CF Games Age Group Workout 2 (Time) 4 Rounds for Time 25 T2B 75 Double Unders 4/3/2/1 Snatches* *Ascending weightWeights: #155/105 – #165/115 – #175/125 – #185/135 Time Cap: 15 Min Cap Get Strong Min 43 – 53 Snatch (10 minutes to find a heavy single)Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 8 Reverse Lunges 8 Push Ups 8 Air Squats Get Fit Min 18 – 38 2026 CF Games Age Group Workout 1 (Time) 3 Rounds for Time 600m Run 600m Run with Sandbag #50/25If we don’t have enough sandbags for the class, you can substitute a wall ball for a similar stimulus. Would avoid using a DB or KB unless you really really really want to work your grip. Get Strong Min 45 – 55 Dead Hang (Time) EMOM x 10 Hang from the pull up bar for 10-20 seconds each round. Try and keep it consistent for all ten rounds and not let your grip strength fail you!Read more