CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 10 Muscle Cleans 10 Front Squats 10 Strict or Push Press 10 Kip Swings Get Fit Min 20 – 38 “Grinding Gears” – AMRAP x 18 (AMRAP – Rounds and Reps) 60/48 Calorie Row 50 Hang Cleans #95/65 40 T2B 30 Thrusters #95/65 20 PistolsCrossFit Games Age Group – Event 3 In honor of Coach Erik jsut absolutely crushing the CrossFit Open and Semifinals and earning a spot in the 2025 Age Group CrossFit Games, we are going to do a workout that he gets to do this weekend (as well as 7 other workouts). Workout Notes: Your goal is to finish AT LEAST one round of this AMRAP. Find a weight you can do the hang cleans in under 5 sets and the thrusters in under 4. 40 T2B is a lot in one go...Read more

CrossFit Covalence – CrossFit Track Sunday For Quality – Progression Day! (Checkmark) 3 minutes – Easy “Warm Up” Jog 1 minute Walk 5 minutes – Moderate Jog 1 minute Walk 5 minutes – Moderate Jog Rest until 18:00 mark – 5 Rounds For Speed 200m Sprints Walk back to starting point, thats your rest timeModerate Jogs should be your 5k pace or close to it. Something you can sustain for longer than 15 or 20 minutes. Then your 200m sprints should be well faster than your mile time speed. Your legs will be heavy and fatigued after your moderate jogs but should still have something left.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-10 2 Rounds 200m Run 20 Lateral Box Step Ups (10/side) 10 Kipping Pull Ups Get Fit Min 19 – 39 For Time – SOLO (Time) 1 Mile Run 60 DB Box Step Overs 24/20″ #50/35s 10 Rope Climbs 20 Min CapIf you don’t have enough climbing ropes, I would suggest using the partner version and/or staggering the start by a couple minutes. Also, a simple substitute for the rope can be 20 reps of your more challenging Pull Up/Muscle Up progression that you can complete. Strategy wise, consider breaking the Step Overs early and often, don’t let your grip become the limiting factor for the remainder of the workout. AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps) Partner 1: 400m Run Partner 2: AMRAP 10 DB Box Step Overs 24/20″ #50/35s 2 Rope ClimbsRotate based on the runner (partner 2...Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 3:00 Slow Machine (or Run) then 4 Rounds 5 Muscle Cleans 5 Push Press 5 Push Ups Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 5 Hang Power Cleans #155/105 6 Shoulder to OH #155/105 7 HSPU 1:00 RestTo use the RX weight you should be able to complete the 5+6 UB. It doesn’t mean you must stay UB throughout, just that it’s not going to turn into singles or too much rest later in this long AMRAP. HSPU can be kipping or strict. The can also just become Hand Release Push Ups as needed also. Get Strong Min 45 – 55 Power Clean (10 minutes to find a heavy double) Today’s double will be touch and go. However you can pause in the front rack, the hang or cycle the reps straight through.Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 23 – 53 Every 90″ x 20 (30 min) (Checkmark) Rd 1. 16 Kroc Rows (8/side) Rd 2. 16 A-Jumps Rd 3. 20/16 Calories on Machine of Choice Rd 4. Rest Rotate movements on the :90This will not be an easy piece, even with the “choose your own adventure” part built in. The Kroc Rows should be HEAVY. It’s a supported S-Arm Row with the ability to add some trunk twist for power and momentum. Think of it as loading a massive punch. The A-Jumps are an Air Squat with plates or a small box between your feet, and at the top of the Squat you jump and land on the box/plates. Then you...Read more