CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 1:00 Bike 2 Rounds 6 Scorpions 12 Glute Bridge Marches 1:00 Bike 2 Rounds 4/leg Single Leg RDL 10 Deadlift – empty bar Then Continue Building to Deadlift weight Get Fit Min 18 – 36 6 Rounds for Max Reps – SOLO (AMRAP – Reps) 1:30 Max Calories on Bike/Row 0:30 Max Deadlift #185/135 1:00 RestYou want to find a sustainable pace on the machine that you can come close to matching each round. Don’t open up with a sprint and ruin the rest of the sets to follow. The Deadlift should be something you can hit double digits on each round – keeping in mind that you have to transition and complete your set in that :30 window. 6 Rounds for Max Reps – PARTNERS (AMRAP – Reps) 6 Rounds for Max Reps 2:00 Max Calories on Bike/Row 1:00...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 :30 Bike Easy- :30 Moderate- :30 Hard then Tabata 4 Rounds ea :20 on / :10 off Scap Push Ups Ring Rows Strict Press Air Squats Get Fit Min 20 – 32 CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capCovalence Time Cap: 12 minutes This workout had no real cap in the Open, but to call yourself a “competitor” you should be doing this well under 12 minutes. Thrusters can be broken into 2 sets and still accomplish that goal – however it would be nice to see how fast you can get this done in UB sets. Get Strong Min 40 – 55 Bench Press (Every 2:30 x 6 10 – 10 – 5 – 5 – 3 – 3) Hit a couple warm up sets before your...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 6 Rounds For Max Reps (AMRAP – Reps) AMRAP x 3 2 Minute Rest 400m Run Max Burpees to 6″ TargetIt’s certainly within reason to break the 100 rep mark in this workout. Your runs should average sub 2:00 across the 6 efforts – giving you more than a minute to accumulate Burpee reps each round.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike into 3 Rounds for Quality 6 DB Arnold Press (warm-up weight) 6 DB Deadlifts 6 Box Step Overs Get Fit Min 18 – 36 For Time (Time) 30 HSPU 30 Alternating DB Snatch #50/35 30 DB Box Step Overs 24/20″ #50/35 2:00 Rest 20/20/20 2:00 Rest 10/10/10 18 Min CapYou can kip the HSPU today as long as you have good control on the descent. It’s not worth crashing on your head over and over. Hold the DB any way for the step overs. Get Strong Min 46 – 56 Snatch (EMOM x 10 – 1 Rep of Snatch Complex) Complex: 1 Power Snatch + 1 Squat Snatch + 1 OHS Hit several complexes with an empty barbell. Start light as these complexes should be done in UB sets, building across the 10 efforts.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run 3/leg Greatest Stretch in the World :20 Dead Hang :20 Squat Rotations 15 Bent Over Rows into 2 Rounds (all UB) 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans Then 5 minutes to work on Rope Climb Technique Get Strong Min 20 – 32 Hang Clean (Every 90 seconds x 8 5 – 4 – 3 – 3 – 2 – 2 – 1 – 1) Starting off with the lift today. The 5s and 4s should be on the light to moderate range and perfect in terms of timing as you build your speed under the bar. Continue to add weight, ensuring the 2s and 1s are very heavy and challenging – keeping the short :90 windows in mind… Get Fit Min 40 – 54 5 Rounds for Time (Time) 200m Run 6...Read more