CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 10 Air Squats 10 Kip Swings then 2 Rounds 10 Wall Balls 5 Strict Pull Ups Get Fit Min 20 – 36 3 Rounds (Time) 24 Wallballs #20/14 4 Bar Muscle Ups 12 Front Squats #135/95 4 Bar Muscle Ups 16 Min CapEach movement should be completed in 1-2 sets. That means you might need to scale the WB and/or FS weight to make sure that happens. If you’re attempting BMU and end up doing singles, you might be scaling the reps back. Get Strong Min 44 – 56 Back Squat (E2MOM x 6 4 – 4 – 4 – 3 – 3 – 3) To help keep the weights lighter after the squat focused workout, each rep should have a distinct 1-2 second pause in the bottom. There should be no bouncing or trying to ¼ bounce...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 3 Rounds 10 Box Step Ups 10 Lateral Bar Hops 10 OHS w/ Pause in Bottom Get Fit Min 22 – 37 Running Clock (Time) AMRAP x 5 1 – 2 – 3 – 4 – 5…etc Burpee Box Jump Overs 24/20″ Hang Squat Snatch #115/85 Rest 3 Minutes For Time Ladder to Zero* Hang Squat Snatch #115/85 Burpee Box Jump Overs 24/20″ 15 Min Total Cap*The Ladder to Zero means you start at the exact place you left off in the first AMRAP and start working your way back down. Example: You get to 8 BBJO and 3 HSS, you owe 3 HSS, 8 BBJO, 7 HSS, 7 BBJO, 6/6, 5/5, etc.. You can think of it as being punished for working hard in the first part, but you’re actually just accomplishing more work thanks to your...Read more

CrossFit Covalence – CrossFit Track Sunday 5k Run (Time) Max Effort 5k RunRun 3 min Walk 2 min The Run should be faster than any 5k pace you’ve done or would do.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 9 RDL 3 Inchworms Get Strong Min 18 – 26 Deadlift (E2MOM x 4 – 10 Reps) You’re not building to a heavy 10 reps or anything. This is your warm up and more about perfecting your reps and priming yourself for the metcon. Only the last set should feel challenging. Get Fit Min 36 – 56 AMRAPs – SOLO (AMRAP – Reps) 4 Rounds of AMRAP x 2 Right into 1 Round of AMRAP x 3 200m Sprint 7 Deadlifts #275/185 Max Wall Walks in Remaining time 1:00 Rest (between all rounds)-Your score is total Wall Walks across the 5 rounds. Run hard, and the DL should still be UB (choose a weight that allows for that). The Wall Walks should be held to a high standard, use a tape or chalk line in...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Bike/machine 2 Rounds 15 Air Squats 5 Burpees Get Fit Min 20 – 34 For Time (Time) 1000m Row 50 Burpees over Bar 50 Front Squats #135/95 14 Min CapExpect the row to take between 4-5 minutes. We suggest capping the row at 5:00. Move steady through the 50 Burpees and then go for big sets on the 50 Front Squats.. because you’re finished after that! Get Strong Min 45 – 55 Walking Lunges (E3MOM x 4 – 50 ft Walking Lunges) Use whatever weight you want. Make it difficult and that you have to fight for the 50 ft. Your “reps” will be your steps, keep them even, should be pretty consistent across all four rounds.Read more