CrossFit Covalence – CrossFit Warm Up Min 0 – 12 10 Barbell Strict Press 30 Single Unders 10 Barbell Push Press 30 Double Unders 10 Barbell Overhead Reverse Lunges 30 Crossover Single Unders Get Strong Min 19 – 33 Push Press (E2MOM x 7 10 – 10 – 5 – 5 – 3 – 3 – 3) The first two sets are to continue the warm up and practice consistent bar cycling and timing. The 5s are to prime and start going heavy. The 3s are the real work in this session, go big or go home. Get Fit Min 41 – 55 AMRAP x 14 (AMRAP – Rounds and Reps) 100 Double Unders 30 Overhead Lunge Steps #75/55Break up the DU as often as you need. You’ll be accumulating a lot of reps on this piece, so no need to push for UB sets early on. Where you should...Read more

CrossFit Covalence – CrossFit Rest DayRead more

Announcements Saturday 4/12: Classes Cancelled and Open Gym Available. Sorry for the inconvenience CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 10 Knees to Elbows or Tucks 16 S-Leg Lateral Step Ups (8/side) Get Fit Min 20 – 36 For Time – SOLO (Time) 600m Run 40 DB Farmers Hold Box Step Ups #50/35s, 24/20″ 50 Toes to Bar 40 DB Farmers Hold Box Step Ups #50/35s, 24/20″ 600m Run 16 Min CapGrip can become an issue it you try to be too stubborn on the first set of Step Ups. Consider sticking to 10s with a quick break to allow yourself to keep it together on the incoming TTB to follow. For Time – PARTNERS (Time) 600m Run (together) 60 DB Farmers Hold Box Step Ups #50/35s (split any way) 50 Toes to Bar (synchro) 60 DB Farmers Hold Box Step Ups #50/35s (split any...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 4 Lateral Burpees Over KB 6 S-KB Goblet Squat Clean 8 Jumping out Kipping Pull Ups Get Fit Min 20 – 36 AMRAP x 16 (AMRAP – Rounds and Reps) 10 Burpee Box Jump Overs 24/20″ 5 Bar Muscle Ups 3 Squat Cleans #205/145 1:00 RestThe best athletes will crack 5+ rounds on this workout, you should make sure you’re set up to at least finish 4. That might mean modifying the BMU or weight on the Squat Cleans. The Cleans should be heavy singles, but all 3 within a minute should be the goal. Get Strong Min 44 – 54 Hang Clean (10 minutes to establish a 1RM) You’ve already lifted somewhat heavy in the conditioning, continue on from there 1 rep at a time from the Hang position.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 6 Rounds for Reps (Checkmark) 30 ON / :30 OFF Alt S-DB Hang Clean & Jerk #50/35 Shuttle Runs (25′ out and back) Bent Over Row #95/65 Stationary Dips (dip bar/box/ring) S-KB Curls #53/35Think of this as an upper body hypertrophy type day with aerobic elements added in. On movements like the Row, Dips, and Curls, you don’t have to go fast to maximize reps. Just move steady across the :30, keeping technique and maximizing time under tension. S-KB Curls: Hold with both hands and do a normal bicep curlRead more