CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run 10 Boot Strappers 10 Scap Pull Ups 100m Run 10 Up Downs to Target 10 Bent Over Rows 100m Run 10 Air Squats 5 Strict Pull Ups Get Fit Min 18 – 38 For Time (Time) 800m Run 21 Front Squats #135/95 21 Burpee Pull Ups 600m/15/15 400m/9/9 20 Min CapPush the early portion of each run, then cruise the last 200m or so to have your legs ready for the big sets of Front Squats. Squats should be done in 1-2 sets each round. Burpee Pull Ups should be done on a bar you can jump and pull straight up without needing a kip swing (if possible). The descending rep scheme should help mentally as you grind through this piece today. If you are unable to do 10 UB at the RX load fresh this willbe too heavy for...Read more

CrossFit Covalence – CrossFit Track Sunday 10 Rounds for SPEED (Checkmark) 200m Sprint 3 Minute RestRead more

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