CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 10 Shoulder Pass Throughs 10 PVC Snatch Grip BTN Press 10 OH Reverse Lunges then 2 Rounds 6 Empty Bar Power Snatch 4 Inchworms 6 BR Reverse Lunge Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Reps) 40 Hang Power Snatch #75/55 8 Wall Walks 40 Back Rack Reverse Lunges #75/55 Max Strict HSPU in remaining timeYou should have at least a minute on the sHSPU (or variation) to get a set or two of reps in, but that’s not the main focus of the workout. Try to hang on for double digit chunks of reps on the Snatch. Wall Walks should be efficient and smooth. Once you put that bar on your back for the Lunges, try to keep it there for all 40 reps. If you want to cap the first three parts...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 5 Inchworm + Push Up 5 Jumping Pull Ups / Ring Rows 10 Barbell RDLs Get Fit Min 22 – 34 AMRAP x 12 (AMRAP – Rounds and Reps) 9 Burpee Chest to Bar Pull Ups 18 Deadlift #225/155-This is going to be a big time “heart rate” type of workout. You have a very long range of motion movement like the Burpee CTB, straight into bigger sets of moderate weight DL. There’s not a lot of places to hide or rest. The DL should be done in 1-2 (maybe 3) sets each round. The BCTB just needs to be paced in a way that allows you to keep moving – finding rhythm here takes some skill and focus! Get Strong Min 45 – 33 Deadlift (EMOM x 8 – 1 Rep) One heavy rep...Read more

CrossFit Covalence – CrossFit Track Sunday For Max Distance (Distance) 1 Minute Run 1 Minute Rest Run/Rest Times Increase: 2/1, 3/1, 4/1, 5/1, 4/1, 3/1, 2/1, 1/1Should accumulate a total of 25 minutes of running. The distance should be MUCH MUCH more than if you just ran for 25 minutes straight. Use the rest minute to push the pace of your runs.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Steady Row focus on tempo/stroke rate then 3 Rounds :30 Single Unders :30 Barbell Strict Press/Push Press Get Fit Min 25 – 45 For Time – SOLO (Time ↓ Shorter is Better) 75/60 Calorie Row into 4 Rounds 75 Double Unders 15 Push Jerk #155/105 into 75/60 Calorie Row 20 Min CapThe second Row effort should be a lot harder than the first. Kick things off with a pace that won’t overly disrupt your ability to knock out bigger sets of Double/Single Unders. The Push Jerks should be done in 1-3 sets each round, more like 1-2 for the first round. Modify weight accordingly. AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps) 100 Calorie Row Right into 4 Rounds 100 Double Unders 20 Push Jerk #155/105One athlete works at a time, switch any time. If/when the team finishes the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 16 Mountain Climbers 10 Plate Ground to Overhead Get Fit Min 20 – 36 4 Rounds for Time (Time ↓ Shorter is Better) 400m Run 20 V-Ups 20 DB Snatch #50/35 16 Min CapIf one or more of these movements generally slows you down, you might not get this one done under the cap – but that’s okay! You’ll have had plenty of touch points on the movements for today. You can dictate the overall intensity through your run efforts. Get Strong Min 46 – 56 Hang Power Snatch (EMOM x 10 – 2 Reps) -Build gradually and focus on the fast pull under WITHOUT moving your feet wider than your normal squat position. Start light and build. Looking for quality more than heavy weights.Read more