CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Steady Row focus on tempo/stroke rate then 3 Rounds :30 Single Unders :30 Barbell Strict Press/Push Press Get Fit Min 25 – 45 For Time – SOLO (Time ↓ Shorter is Better) 75/60 Calorie Row into 4 Rounds 75 Double Unders 15 Push Jerk #155/105 into 75/60 Calorie Row 20 Min CapThe second Row effort should be a lot harder than the first. Kick things off with a pace that won’t overly disrupt your ability to knock out bigger sets of Double/Single Unders. The Push Jerks should be done in 1-3 sets each round, more like 1-2 for the first round. Modify weight accordingly. AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps) 100 Calorie Row Right into 4 Rounds 100 Double Unders 20 Push Jerk #155/105One athlete works at a time, switch any time. If/when the team finishes the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 16 Mountain Climbers 10 Plate Ground to Overhead Get Fit Min 20 – 36 4 Rounds for Time (Time ↓ Shorter is Better) 400m Run 20 V-Ups 20 DB Snatch #50/35 16 Min CapIf one or more of these movements generally slows you down, you might not get this one done under the cap – but that’s okay! You’ll have had plenty of touch points on the movements for today. You can dictate the overall intensity through your run efforts. Get Strong Min 46 – 56 Hang Power Snatch (EMOM x 10 – 2 Reps) -Build gradually and focus on the fast pull under WITHOUT moving your feet wider than your normal squat position. Start light and build. Looking for quality more than heavy weights.Read more

CrossFit Covalence – CrossFit Warm Up Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2:00 Steady on Row then 3 Rounds 8 Air Squats 8 Lunges 4 Push Ups w/ Pause in bottom and top Get Fit Min 25 – 50 AMRAP x 25 (AMRAP – Rounds and Reps) 60 Medball Lunges #20/14 40/32 Calorie Row 60 Push Ups 40/32 Calorie Row 60 Wall Balls #20/14 40/32 Calorie Row2 Rounds is a respectable goal for today. Push Ups might be a limiting factor for many, which is why training them in full ROM with solid positions will be important. Modify the style as needed to avoid complete failure, but not the ROM. Choose a medball that allows you to Lunge and WB in big chunks of reps.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds Bike (or other machine) :30 on / :30 off increase output each effort then 2 Rounds 10 Banded Pull Aparts :10 Handstand Hold or Shoulder Taps 3 Inchworms + Push Up Get Fit Min 24 – 52 7 Rounds (AMRAP – Reps) 1:00 Calorie Bike* 1:00 Handstand Walk 2:00 Rest*Echo bike is default, but any machine is fine today. You don’t need to full on sprint the Bike, nor do you need to rush your HS Walks. Hold a pace on the Echo Bike near the top of your sustainable range. The HS Walk is an accumulation of distance. Set up 15-25′ distances, and feel free to throw in pirouettes to turn around if you’re at that level. Score will be total Calories + 5′ HS Walk increments. If space or bikes are an issue, this structure gives...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 10 Kip Swings 10 Pull Ups 10 Air Squats then 5 Scap Pull Ups 5 Burpees 5 Russian Baby Makers Get Fit Min 20 – 32 For Time (Time) 21 – 15 – 9 Pull Ups Lateral Bar Burpees Overhead Squats #95/65 12 Min CapYou need to be willing to hit the gas pedal on this one – which may require some modification. Pull Ups in 1-2 sets each round, Burpees steady moving straight through, and 1-2 sets on the OHS. Your goal should be figuring out how to finish in 10 minutes or less, even if that means a 15-12-9 variation for some. Get Strong Min 40 – 55 Back Squat (Every 2:30 x 6 4 Reps) 6 sets of 4, with a gradual build. The last 3 sets should be heavy and challenging! If you’re...Read more