CrossFit Covalence – CrossFit Track Sunday For Distance (Distance) 30 Minute Ruck 15 Minute Jog (no Ruck)Find a backpack or actual ruck and go out for a stroll. Make it a 15 minute out and back kind of walk so you can then drop your ruck and go for a jog. Time to accumulate some steps today!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4:00 On Machine or 800m Jog 1:00/Side in Twisted Cross then 3 Rounds 10 DB RDLs 10 Lateral DB Hops 5/5 Hang DB Snatch then Teach Burpee efficiency tips Get Fit Min 25 – 47 AMRAP x 22 – SOLO (AMRAP – Reps) 1:00 ON 1:00 OFF 5 Alternating DB Snatch #50/35 5 Lateral Burpees Over DB 10/10, 15/15, etc..This is a simple couplet focused on movement efficiency from start to finish. The 1 on / 1 off interval style allows for you to maintain a slightly more intense pacing, but not an all out sprint. Pick up exactly where you leave off each round and continue to climb the ladder. Scoring: Total Reps Completed AMRAP x 22 – PARTNERS (AMRAP – Reps) 5 Alternating DB Snatch 50/35 5 Lateral Burpees Over DB 10/10, 15/15, etc..Alternate working athletes OTM. One continuous climb,...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 10 Shoulder Circles in each direction 15 Banded Pass Throughs 50′ Bear Crawl 15 Banded Pull Aparts 10 Empty Bar Strict Press 50′ Bear Crawl then Split Jerk Technique work Get Strong Min 20 – 34 Split Jerk (E2MOM x 7 – 2 Reps) This should start with some footwork practice at lower weights, gradually building to something a bit heavier as you go. You don’t need to find a true 2RM today, but rather 2 heavy reps that feel the more technically smooth than usual. This will also help prime your shoulders for the metcon to follow. Get Fit Min 45 – 54 3 Rounds for Time (Time) 15 S-DB Box Step Overs 24/20″ #50/35 15 Shoulder to OH #155/105 9 Min CapThis should feel like a high intensity burner. Step Overs unbroken, at a pace you feel like...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 200m Run 10 Ring Rows 5 Inchworm + Push Ups 10 Jumping Squats Get Fit Min 20 – 45 AMRAP x 25 (AMRAP – Rounds and Reps) 200m Run 1 Round of “Cindy” 200m Run 2 Rounds of “Cindy” 200m/3, 200m/4, etc.. 1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air SquatsPush it hard or roll on cruise control, with both options focus intently on quality ROM on all three movements. Pull Ups with chin CLEAR above the bar. Push Ups w/ CHEST (not belly) touching the floor on each rep with a full lock out at the top. Squats to full depth and standing tall at the top...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2:00 Row or 400m Run then 2 Rounds 8 RDLs 8 Hang Muscle Clean 2 (:05) HS Hold into slow negative Get Fit Min 22 – 38 For Time (Time) 60/48 Calorie Row then 8 Rounds 6 Hang Power Clean #135/95 6 Strict HSPU 16 Min CapAfter the Row buy-in this is designed to be done in small UB chunks over and over. Choose a weight that allows for that on the HPC. The sHSPU might turn into multiple sets – which is fine, just hoping to avoid singles if possible. Scaling on the sHSPU can be less reps per round or standing/seated DB Strict Press to keep you moving throughout the workout. Cash Out Min 48 – 54 AMRAP x 6 (AMRAP – Reps) 50 Ab Mat Sit Ups Max Wall Walks in remaining timeThis should be a challenging...Read more