CrossFit Covalence – CrossFit Warm Up Min 0-12 5 Rounds :10 on / :20 off Bike (or other machine) “Sprint” then 5 Muscle Clean + Press 5 Power Clean + Push Press 5 Squat Clean + Jerk all with light weights Get Fit Min 22 – 52 SOLO (Weight) Every 2:30 x 12 10/8 Calories on Bike 3 Touch N Go Clean & JerksThe Clean and Jerk can be Squat or Power, but must be T&G. You choose the weight from the start and it can fluctuate as you see fit. Make sure you have some rest built into that 2:30 window to keep a similar output on the Bike and confidence with the Barbell as you potentially build in weight… Score: final C&J Triple TnG AMRAP x 30 – PARTNERS (Weight) 10/8 Calories on Bike/Row 3 Touch N Go C&JAlternate complete round with a partner. Partners can have their...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :20 on / :40 off Bike for Calories Increase efforts each round Complete 5-10 Kip Swings / Pull Ups during rest Get Fit Min 20 – 32 2025 Mayhem Classic Event 5 (Time) For Time 30/24 Calorie Echo Bike 30 Bar Muscle Ups 30/24 Calorie Echo Bike 12 Minute Time Cap-You can set yourself up with any variation of this workout, ex: 30 Cals, 15 BMU, 30 Cals, or something that sets the rep scheme up to better reflect your current skill level. You can choose any machine for the Calories and any MU or Pull Up variation. This is about intensity today, so modify for success! Get Strong Min 42 – 56 Power Clean (E2MOM x 7 – 1 Rep of Complex) Complex: 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean -Start at a...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 20 – 50 Running Clock (3 Rounds for time) 0:00 – 10:00 800/750m Row then 3 Rounds 10 Barbell Bicep Curls #45/35 15 KB Sumo DLHP #53/35 From 10:00-20:00 800/750m Row then 3 Rounds 10 Barbell Z-Press 15 Russian KB Swings From 20:00-30:00 800/750m Row then 3 Rounds 10 Lateral Bar Burpees 15 KB TatersThere is a lot going on in this piece. Each 10:00 window kicks off with a Row that should take less than 4:00 no matter what. The first part will be UB sets of 10 Barbell Curls and KB SDLHP – both will attack the arms. The second is seated Barbell Z-Press and Swings. You can add weight to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then The Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 22 – 32 5 Rounds for Time (Time) 10 Power Snatch #95/65 10 OHS #95/65This workout provides athletes some serious training opportunity. First off, those who think they will crush it should hang on for as long as possible with UB sets…T&G Power Snatch straight into OHS Reps and back into T&G. See how big of a set you can open with… Those who are not as good with either or both movements should modify the weight...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 3 Inchworms + Push Up 10 Alternating S-Leg V-Ups 10 Alternating Lunges then 20/16 Calorie Hard Row Get Fit Min 20 – 39 AMRAP x 3 (AMRAP – Reps) 8 Wall Walks 16 V-Ups 24 S-DB Lunges #50/35 Max Calorie Row 2:00 Rest AMRAP x 5 Same as above 2:00 Rest AMRAP x 7 Same as above-Score is total reps completed across all 3 AMRAPs (if you care to keep score). Wall Walks should be done in under 2 min each round or you need to scale. Lunges can be in place or walking across the floor, while you hold the S-DB anyway you like! Push the Row at the end of each round, even if you have several minutes left in the last AMRAP. Get Strong Min 47 – 57 Walking Lunge (Every 2:30 x 4 Lunge...Read more