CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Minute Row/Bike -Then AMRAP 5 10 DB Deadlifts 5 Air Squats with OH Rotation Reach 10 Beat Swings 5 Inchworm with Squat -Then- Warm up your pull up Get Fit Min 20 – 35 CF Games Quarterfinal Workout #2 (Time) Partition any way 80 Dumbbell Hang Squat Cleans 40 Bar Muscle Ups Time Cap: 15 MinutesRx: #50/35 Scaled: #35/20 Coach Erik Workout Notes General Feel: This is purely a grip/BMU test. Most people will be able to do HC under fatigue as opposed to BMU. DB Hang SQ Cl: Practice footwork with these. Dumbbells between the legs or outside the legs. Its totally athlete preference. BMU: For most BMU will deteriorate well before the DB. Find an appropriate rep scheme that works for your ability. Strategy : Front Load BMU: For those that know 40 BMU in a workout are going...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 1:00 Bike- Increase pace each round 8 Good Mornings 16 Single Leg V-Ups 4 Hamstring Walkouts Get Fit Min 20 – 35 For Max Reps (AMRAP – Reps) AMRAP 6 40/32 Calorie Bike then 7 Toes to Bar 7 Deadlift #185/135 Rest 3:00 AMRAP 6 40/32 Calorie Bike then 7 Pull Ups 7 KB Swings #53/35Each AMRAP has a Bike Calorie buy-in, then you’ll AMRAP the couplet in the remaining time. Both couplets are a bit grippy, hence the smaller sets. Even the 7s don’t need to be UB, but it’s a solid goal for this particular workout. Transitions will end up being the separator if you choose to push today. Scoring: All reps completed for both AMRAPs (include the bike cals) Get Strong Min 44 – 56 Deadlift (E2MOM x 6 5 – 5 – 4 – 4 –...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 24 – 54 E10MOM x 3 (AMRAP – Rounds and Reps) 1000m Run Straight into AMRAP (in Remaining Time) 20 S-DB Shoulder to Overhead #50/35 40 Double Unders 20 S-DB Box Step Overs 24/20″ #50/35 40 Double Unders 100m S-DB Carry (anyway) #50/35 40 Double Unders Score: Rounds + RepsYou will need to push the run a bit in order to give yourself at least 5 Min for the AMRAP. If the 1000m Run will take longer than 6:00 cut it back to 800m. The rest of the work will just be a grind, short rep schemes quick transitions. If you have the availability to use a Sandbag for the Carries...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 15/12-12/9-9/6 Calorie Row 12-9-6 Russian Kettlebell Swing Goblet Squat Goblet Floor Press Get Fit Min 25 – 45 AMRAP x 20 (AMRAP – Rounds and Reps) 15/12 Calorie Row 10 Push Ups 5 Hang Squat Clean Thrusters #135/95* *Increase Hang Squat Clean Thrusters by 2 reps every round!The challenge on this piece will be the increasing reps on the barbell. Because it is from the hang, it makes doing singles a challenge, so plan to conserve energy so you can maintain “bigger” sets on the barbell. Scoring: count each completed round like normal + leftover reps from the current round. Ex: if you finish with 11/13 SCTh your score would be 4 + 36. Cash Out Min 50 – 56 Plank (Time)Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run 3 Rounds 25′ Straight Leg Bear Crawl 25′ Spiderman Lunges 10 Banded Pull Aparts Get Fit Min 20 – 35 4 Rounds for Max Distance (Distance) AMRAP x 3 1:00 Rest 200m Run 100 ft Walking Lunges Max Distance Handstand WalkThe run need to take under :90 each round for this workout to make sense.Otherwise scale back the volume. Lunges are bodyweight only, move as quickly through those steps as you want! Take whatever little time you have left over to accumulate distance on your hands (hopefully :30+ seconds). If we don’t have HSW we can accumulate Max Time in a Handstand Hold, Max Shoulder Taps, or Wall Walks. Get Strong Min 44 – 56 Strict Press (Every 90″ x 8 8 – 8 – 6 – 6 – 4 – 4 – 2 – 2) Build gradually...Read more