CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 RDLs 10 Kip Swings (R2 Pull Ups, R3 Push Ups) Get Fit Min 16 – 36 AMRAP x 20 – SOLO (AMRAP – Rounds and Reps) 1 Hang Power Clean #165/115 1 Front Squat 1 Shoulder to OH Rest 1:00 Reps increase… 2/2/2, 3/3/3, 4/4/4, 5/5/5We have some heavy barbell cycling today. These sets likely will not stay unbroken for long, so make sure you plan your breaks accordingly to avoid doing extra work. i.e. your last hang power clean should always the start of your first front squat. And, NO, a hang “squat” clean does not count today! AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps) 1 Hang Power Clean #165/115 1 Front Squat 1 Shoulder to OH FLOW: P1 = 1/1/1, P2 = 1/1/1, P1 = 2/2/2, P2 = 2/2/2....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 16 Lunge Steps :15 HS Hold Get Fit Min 25 – 50 5 Rounds for Max Distance (AMRAP – Reps) 2:30 ON / 2:30 OFF 20 DB Box Step Overs 50/35s 24/20″ Max Distance HS Walk in remaining timeThe Box Step Overs can be done with any pair (or single) DB or KB that keeps you moving through all 20 reps each round. These should be done around :60-:90 providing lot of time on your hands today. The HS Walk can be done in any increments you have space for. Modifications can include Wall Walks, HS Steps toward wall, or even Bear Crawls today. Scoring: HS Walk or Bear Crawls” = 6 ft (1 mat length) = 1 rep Wall Walks = normal repsRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 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) Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 100m Run 10 Air Squats 5 Burpees to 6″ Target 200m/20/10, 300m/30/15-We have an all bodyweight ascending ladder today. This will allow everyone to move for the full 20 minutes, no matter how slow the pace becomes later in the workout. For those with a solid aerobic base, pushing right up to their threshold and hanging on can be the play here. The movement change often enough that you should face any kind of “burn out” for quite a while if at all. Scoring: Starting the run = 1 rep Finishing the run = 1 rep If you finished 600m Run +...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 3 Rounds 20 Lateral Bar Hops 10 PVC (or empty bar) OHS 10 Kip Swings Get Fit Min 22 – 32 For Time (Time) 200 Double Unders 30 Overhead Squats #135/95 60 Pull Ups 10 Min CapFor the higher level athletes in class, this is going to be fast! 1-3 sets of DU, 1-2 sets of OHS, and 1-4 sets of Pull Ups. I would expect that 10 min cap to be destroyed. For the rest of us, at least one of those movements will be on the higher skill side of things and slow us down. The DU should take no more than 4 minutes, OHS in 3 or less sets, and Pull Ups in 6 or less efforts. Modify as needed to make that happen and keep intensity high! Get Strong Min 42 – 54...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 16 Lateral Box Step Ups (8/side) 16 Knee Push Ups (add tempo on the way down) 8 KB RDLs (slow) Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Reps) 20 Clean & Jerk #185/135 800m Run Max Clean & Jerk in remaining timePick a weight that allows you to have time for at least a handful of reps on the back on of this piece. You should be able to cycle 5+ reps/min consistently to make that happen. Scoring: All reps combined. Start run = 1 rep, finish run = 1 rep. When you get to the max reps at the end you will start at 22 reps. Get Strong Min 40 – 50 Back Rack Lunge (Every 2:30 x 4 12 reps (6/leg)) -Weight should gradually increase across the sets. The heaviest set should...Read more