CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run Then TABATA 3 Rounds 20 sec ON / 10 sec OFF Flow… Rd 1: Plank Frog Jumps, Strict Press, Bar Hops Rd 2: Up Downs, Push Press, Bar Hops Rd 3: Burpees, Push Jerks, Bar Hops Get Fit Min 23 – 53 30 Minute Running Clock (Time) For Time 800m Run 30 Bar Facing Burpees 30 S2OH #135/95 30 Bar Facing Burpees 18 Minute Cap Then… In remaining time Establish a 5RM Push Press (From rack or floor)If you don’t think you can make the generous 18 min cap, knock the reps back a little bit, you can also adjust the weight on the bar. You want to leave at least 12 Min for the Push Press at the end. Your shoulders will be nice and warm, place a big emphasis on an efficient Dip and Drive on...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 30” ON / 10” OFF Echo Bike Calories Banded Shoulder Warm Up 15-20 Reps of each Around the World Pull Aparts Diagonal Pull Aparts (both directions) Elbows at Side ER Pull Aparts Behind the Neck Presses Then… 2 Rounds 7 Strict Press 7 Kang Squats 20” HS Holds 4 Tempo Front Squats (3 sec lower, 3 sec pause at bottom) Get Fit Min 20 – 32 4 Rounds for Time (Time) 10 HSPU 10 Front Squats #155/105 10/8 Calorie Bike 1:00 Rest 12 Min CapThe idea is that you can complete the HSPU and Squats in 1-2 sets for most of the workout (modify as needed), then see what you have left in the tank in terms of pacing to finish each round on the bike – some will hammer it and some will be in survival mode....Read more

CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 – For Max Distance (Distance) 3 Minute Run/Jog 1 Minute Sprint 2 Minute WalkEasy pace for the 3 minutes then give it all you got for that one minute. The two minute walking rest should feel like a blink.Read more

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds :30 Row- Increasing Pace each round 10 Push Ups 10 Ring Rows then warm up to working weight for bench press Get Fit Min 20 – 38 5 Rounds for Time – SOLO (Time) 10/8 Calorie Row 10 Chest to Bar Pull Ups 10 DB Front Rack Lunges #50/35s 1:00 Rest 18 Min Cap I would like to see rounds stay sub 2:00 from start to finish. The CTB/PU should be UB for as long as possible, with two quick sets later on being acceptable. DB FR Lunge can be in place, either forward or reverse. If your setup has enough space and you want to do walking Lunges, it’s about 25-30′ depending on how long your legs are. Treat these rounds like intervals! Hit them hard. AMRAP x 18 – PARTNERS (AMRAP – Rounds and Reps) Alternate full...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Bike – increasing effort Then 3 Rounds w/ empty bar 5 Muscle Clean 5 Front Squats 5 Strict Press Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 15/12 Calorie Bike 5 Power Cleans #135/95 5 Front Squats 5 Thrusters This has been designed as an AMRAP to allow for many people to take a swing at something challenging. For some it might be holding on for big sets on the barbell, going straight from one movement into the next. For others it might be using a weight that’s a bit beyond their comfort zone and find a strategic way to work through the barbell reps. Everyone gets a “reset” on the Bike to start each round, pace that based on your need at that moment. Get Strong Min 44...Read more