CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 S-Leg V-Ups 10 Kang Squats 10 Empty Bar Strict Press Get Fit Min 20 – 32 3 Rounds for Time (Time) 20 T2B 10 Squat Cleans #185/135 12 Min CapThe simple strategy is TTB in 1-3 sets per round and singles on the Barbell from start to finish. To use the RX weight you should feel confident that you won’t get anywhere near failure in the workout. You should be able to do a rep every :12 or less on average – otherwise scale the weight back. Get Strong Min 44 – 56 Clean and Jerk (EMOM x 12 – 1 Rep) You can back down the weight a little bit from the workout to warm up the Jerk a bit. The legs should be both warm, and possibly a bit fatigued if you pushed the pace...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-15 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) then 2 Rounds 50 Single Unders 15 Medball Front Squats Get Fit Min 22 – 52 E10MOM x 3 (3 Rounds for time ↓ shorter is better) 100 Double Unders 40 Wall Balls #20/14 30 Box Jumps 20″ 100m Farmers CarryDU, WB, and BJ should take less than 2:00 each per round. If any of those movements are sticking points for you, scale back as needed. The Farmer’s Carry is where you can bring a bit more challenge by going as heavy as you want for the 100m. You should be able to at least make it the first 50m UB with the weight you choose. Try to earn at least 2:00 rest at the end...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 3 Inchworms + Push Up 10 Lunges Get Fit Min 20 – 40 For TIme (Time) 1 Mile Run 15 Wall Walks 400m Run 10 Wall Walks 20 Min CapThe majority of this workout is Running, try to be super focused on that mile pace – really bring the effort here instead of just stressing over the Wall Walks and jogging the whole way. I’d rather you run hard and take a rest before starting the Wall Walk sets. You should be able to complete the Wall Walks in 3 then 2 minutes – consider modifying the rep scheme to allow for that kind of pacing. Get Strong Min 48 – 56 Both are options for today. Only athletes who have HSPU in decent volume (10+ reps fresh) should be using that variation. Otherwise a pair...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Alternating Tabata Air Squats Ring Rows 8 Rounds (4/each movement) :20 on / :10 off Get Fit Min 22 – 34 AMRAP x 12 – Climb the Ladder! (AMRAP – Reps) 2 – 4 – 6 – 8 – 10..etc Bar Muscle Ups Front Squats #175/125 12 Min CapAthletes should feel confident in their variation/weight in both movements before kicking this off. It’s okay to break either/both early on – but not get completely stuck anywhere. The BMU can be banded or jumping variations if needed, or another challenging upper body pull. The FS weight should be something you can comfortably complete 5+ reps of at a time. The bar comes from the floor. Scoring: all reps completed Get Strong Min 45 – 57 Front Squat (Every 90 Seconds x 4 – 3 Reps EMOM x 6 – 1 Rep)...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Slow Row – increasing Cal/hr each min then 3 Rounds 10 DB Good Morning 5 Up Downs 5 Push Ups Get Fit Min 20 – 36 3 Rounds for Time (Time) 30/24 Calorie Row 30 Alternating DB Snatches #50/35 15 Lateral Burpees Over DBs 16 Min CapThe Row should take around 2:00 or less each round, otherwise consider scaling the Calories. The DB weight should allow for double digit sets of Snatches everytime you pick it up (10s or better). Burpees should be smooth and steady with a focus on the sprawl back on the way down. The time cap is very doable, but not automatic – your goal should be to finish with time remaining, even if you’re scaling for intensity. Get Strong Min 44 – 56 Power Snatch (Every 90 seconds x 8 (12 min) 5 Touch-N-Go...Read more