CrossFit Covalence – CrossFit Track Sunday For Quality (Checkmark) 800m Run Rest 3-4 minutes 8 Rounds: 20-30 second Sprint 2 minute walking rest Finish with another 800m RunThe 800m Runs can be an easy jog for 4-5 minutes or so. Find a generally level space, probably 100-150m long. Should be able to sprint it and then walk back to your starting point for the right work:rest ratio. Then finish with another cool down jog.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 2 Rounds 10-12 PVC Pass throughs 10 Lateral Hops over PVC 5 Russian Baby Makers then Burgener Snatch Warm Up or other BB warm up of Coaches choosing Get Fit Min 16 – 36 E2MOM x 10 – SOLO (Weight) 200m Run 6 Unbroken OHS**Choose a weight that you feel confident starting but also something that you can progress from over the course of the workout. You won’t have a ton of rest between Running to make weight adjustments – keep that in mind when you’re formulating your plan. Scoring: TOTAL WEIGHT! Add up all ten rounds of your OHS. If you did 100lbs for all 10 rounds, then your score would be 1,000lbs. AMRAP x 20 – PARTNERS (AMRAP – Rounds & Reps) 200m Run 6 UB OHS*Alternate full rounds! Partners can share a bar and...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 200m Run 20 Walking Lunge Steps 15 Jumping Jacks Get Fit Min 20 – 38 3 Rounds for Time (Time) 10 S-DB Alternating Devils Press #50/35 20 Alternating DB Snatch #50/35 30 S-DB Box Step Ups 24/20″ #50/35 60 Double Unders 2:00 Rest 18 Min CapThe Snatches should be 1-2 sets each time and the steps ups close to unbroken – choose your weight & box height appropriately. DU should take :60 or less even with multiple trips. Be slightly aggressive with the rep cycle speed since you’re getting a nice chunk of rest after each round. Get Strong Min 46 – 56 Front Rack Lunge (E2MOM x 5 – STEP BACK LUNGES 10 Reps (5/leg)) Take the bar from the floor today to get used to situating a heavy bar in the Front Rack for Lunges. You...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 20 Air Squats 20′ Inchworm + Push Ups Get Fit Min 28 – 50 AMRAP x 22 (AMRAP – Rounds & Reps) 2 Wall Walks or 20 ft HS Walk 10 Wall Balls #20/14 1:00 Rest 3 Wall Walks or 30′ HS Walk 15 Wall Balls #20/14 1:00 Rest 4(40ft)/20/1:00 Rest, etc…This will be quite shoulder intensive today. If there is an option to walk on your hands, today is a great day to play with that skill or build capacity there – otherwise Wall Walks are a fine alternative. The WBs can be broken up as needed and probably should have some strategic breaks to avoid blowing up completely....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Get Fit Min 20 – 32 For Time (Time) 10 Burpees to Target 21 Chest to Bar Reps Decrease: 10/18, 10/15, 10/12, 10/9, 10/6, 10/3 12 Min Cap-Your Burpee target will be the same as your Pull Up bar. Try to stay smooth and consistent on those to save both your arms and lungs for bigger sets of CTB (or regular) Pull Ups today. You should be able to complete the 21, 18, and 15 in 3 sets or less at your movement variation. Get Strong Min 43 – 55 Clean and Jerk (EMOM x 12 – 1 Rep) Treat this like a C&J ladder. Start fairly light with a focus on speed and technique. Add a small, consistent amount each minute (or every...Read more