CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Bike -Then 3 Rounds 10 Alt. Plank Ups 10 Bent Over Rows 10 Empty Bar Muscle Snatch Get Fit Min 20 – 35 For Time (Time) 50 Power Snatch #75/55 25 Strict HSPU 15 Ring Muscle Ups 15 Min CapAthletes who are used to hanging on for big sets of light Power Snatch after testing “Randy” many times will be testing their grip endurance today. Today you might want to be a bit more strategic to save the shoulders for the sHSPU and the dip portion of the RMU to follow. sHSPU should also be broken up long before the feeling of total failure starts to set in – small sets will get it done if needed! Don’t be surprised if many get capped out on the MU in this workout, it’s a huge upper body demand. Adjust the weight/movement to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds: :30s Single Unders or Line Hops 4 Inchworm + Spiderman 8/side Deadbugs 16 Glute Bridges -Then 2 Rounds: 10 Crossover Single Unders 5 Tempo Empty Bar Back Squats (3 down, 3 in the bottom) :20s Hollow Hold Get Fit Min 20 – 55 AMRAP x 35 (AMRAP – Rounds and Reps) 50 Double Unders 20 T2B 5 Front Squats* 2 Min Rest *Build weight each roundCombined Conditioning + Strength piece today, main focus is building to a Heavy 5 Front Squats under fatigue. Front Squats should come FROM THE FLOOR to allow for space on the rig for Toes to Bar and the 5 reps should be completed unbroken, even if it’s at a slower pace. Yes, your first Front Squat can be a Squat Clean. Start around 50% of your 1RM, then build from there. If the...Read more

CrossFit Covalence – CrossFit Track Sunday Race Pace Training (Checkmark) 5 Sets of each 200m @ 30 seconds faster than Target Race Pace 400m @ 15 seconds faster than Target Race Pace 200m @ 30 seconds faster than Target Race Pace 2 minutes of rest between each runChoose a target time for a distance you want to run. For example, you want to run a 5k in under 25 minutes, which works out to be a little over 8 min/mile pace. We are going to train at a pace slightly faster than your goal pace but shorten the distances to maintain the intensity and speed. Using the example of 8/min per mile pace your workout would look like 5 x 200m @ 7:30/mile pace 5 x 400m @ 7:45/mile pace 5 x 200m @ 7:30/mile paceRead more

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