CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run 3/leg Greatest Stretch in the World :20 Dead Hang :20 Squat Rotations 15 Bent Over Rows into 2 Rounds (all UB) 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans Then 5 minutes to work on Rope Climb Technique Get Strong Min 20 – 32 Hang Clean (Every 90 seconds x 8 5 – 4 – 3 – 3 – 2 – 2 – 1 – 1) Starting off with the lift today. The 5s and 4s should be on the light to moderate range and perfect in terms of timing as you build your speed under the bar. Continue to add weight, ensuring the 2s and 1s are very heavy and challenging – keeping the short :90 windows in mind… Get Fit Min 40 – 54 5 Rounds for Time (Time) 200m Run 6...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds 150m Row- Increasing Efforts 8 Banded Pass Throughs 8 Banded Pull Aparts 8 Banded Strict Press Then Practice Barbell Push Press Get Fit Min 20 – 50 30 Minute Clock (Time) E5MOM x 4 750/650m Row 10 Push Press* then 20:00 – 30:00 Build to a Heavy Split Jerk Single*You choose Push Press weight today. Pick a challenging weight that you can hit for 10 UB. This weight can fluctuate up or down as needed between rounds. Give the Row a solid effort, slightly better than a normal “metcon pace” given you have some rest built in. You should want to aim to finish each round by 3:30-4:30 Giving you :30-:90 rest before the next round. Scale back the distance if needed (650m/500m). The Split Jerk can come from the Rack, focus on fast feet and aggressive drive after the...Read more

CrossFit Covalence – CrossFit Track Sunday No one is gonna like today BUT…today will make you fitter. 400m Run (Time) Max Effort 400m Run8 Rounds – Get to getting. Run Fast Rest 90 seconds between rounds. Enter your average time over all 8 rounds or you can add more sets and enter each one individually.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata x 4 Rounds :20 on / :10 off Row Tabata x 3 Rounds :20 on / :10 off Pike Press V-Up Up Downs over Rower Muscle Cleans *Rotate through each movement until you complete 3 rounds each Get Fit Min 20 – 44 6 Rounds – SOLO OR PARTNER (AMRAP – Reps) 2:00 ON / 2:00 OFF 8/6 Calorie Row 6 Burpees Over Rower 6 Strict HSPU Max Power Cleans #165/115Its a bit of a sprint to the Barbell each round. With equal work/rest you can push your limits where you know you won’t fail. If the sHSPU are a limiting factor, just allow yourself two opportunities to accumulate reps up to 6 total before moving on. PARTNER WOD The main workout is both individual and partner. Individuals can have their own equipment or share. Partners would just add their total...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run into AMRAP 6 6 Boot Strappers 12 Line Hops 6 Plate Full Raise 2.5-5# Plate Full Raise si=hk2fwsJfBmWptrM2 Then start working up to Metcon weight for S2OH and go over Crossover Tips. Get Fit Min 20 – 35 3 Rounds for Time (Time) 50 Air Squats 100 Crossover Single Unders 20 Shoulder to OH #135/95 15 Min CapTry to complete the 50 Squats straight through without moving your feet each round. Crossover volume may need to be modified if it will take you longer than 2:00 to complete. Sh to OH should be done in 1-3 sets. Modify reps to 10-15 if you want to give the RX load a shot but it might be just a little out of your comfort zone. Get Strong Min 44 – 56 Back Squat (12 minutes to complete: 4 – 3 – 3...Read more