CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds 1:00 Bike :30 Sit Ups :30 Air Squats Get Fit Min 20 – 35 E3MOM x 5 (5 Rounds for time) 15/12 Calorie Bike 12 Toes to Bar 9 DB Thrusters #50/35sTry to keep everything unbroken, even if that means modifying TTB reps or Thruster weights further down. You should feel solid matching efforts each round. Try to make sure you have at least :45 of rest each interval. If you have an equipment shortage, have athletes pair up and stagger start on the :90. Scoring: record your time to complete each round Get Strong Min 44 – 56 Back Squat (Every 90 seconds X 8 – 3 Reps) Keep the weights light and focus on speed out of the bottom – this means smooth descent and an aggressive drive up. Keep the weight balanced in the midfoot and...Read more

CrossFit Covalence – CrossFit Rest DayRead more

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