CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 10 Calorie Row 15 Air Squats :15 Dead Hang Get Fit Min 20 – 35 For Time (Time) 30/24 Calorie Row 30 Front Squats #95/65 5 Rope Climbs 20/16 Calorie Row 20 Front Squats #95/65 3 Rope Climbs 10/8 Calorie Row 10 Front Squats #95/65 1 Rope Climb 15 Min Cap-The Row and FS are simple enough, but Rope Climbs can be a troublesome Class movement. In many cases athletes will have to be fine with sharing ropes and taking turns to climb. Others won’t have the skill needed to get meaningful work in and need an alternative. Make sure that modification is not a repeat of Monday for them. Some suggestions include: Single-Arm Ring Rows Strict Pull Ups Jumping Pull Ups (6:1 ratio) Get Strong Min 44 – 56 Front Squat (Min 44 – 56) E2MOm x 6 4...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 8 Russian KB Swings 16 Mountain Climbers then 2 Rounds 8 American KB Swings 16 Sit Ups or V-Ups For Quality Min 20 – 38 AMRAP x 18 (AMRAP – Reps) Climb the Ladder 2 Unbroken KB Swings #53/35* 2 Unbroken Toes to Bar* 4/4, 6/6, 8/8, etc..*Every break mid set on either movement = immediate 100m Penalty Run (or 5 50′ Shuttles). This will force athletes to be much slower and more strategic as to how much rest they take on transitions between movements to have a shot at staying UB for as long as possible. Also, both the KB weight and TTB variation should be something the athlete feels very confident with. If you get to doubles or singles on TTB the back half of this workout will be ruined. Score: total reps completed Get Strong Min 46...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run :15 Deadhang 100m Run 10 Kip Swings 100m Run 10 Kipping or Strict Pull Ups Get Fit Workout #1: Min 23 – 37 Workout #2: Min 49 – 54 5 Rounds for Max Reps (AMRAP – Reps) 200m Run 1 Max Set of “Pulling Gymnastics”* 1:00 Rest*Today is a choose your own adventure, your options include: Ring or Bar Muscle Ups CTB Pull Ups Kipping Pull Ups Strict Pull Ups/Chin Ups After your Run you get one opportunity to hit a “max set” before your rest. You should be going for a set of 5+ on Muscle Ups, and 10+ on Pull Ups variations, even if you need some assistance. There is plenty of extra time in Class today to work on some of your gymnastics skills before the workout begins. 14 minute Cap AMRAP x 5 – Max Calories...Read more

CrossFit Covalence – CrossFit Rest Day Extra Credit MURPH PREP AMRAP x 3 Push-ups Air Squats Push-ups Air SquatsRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then 3 Rounds 6 Medball Cleans 2 Inchworms + Push Ups Get Fit Min 26 – 50 Running Clock – SOLO (4 Rounds for reps) 0:00-6:00 1000m Row Max Wall Balls #20/14 6:00-12:00 800m Run Max Box Jumps 24/20″ 12:00-18:00 1000m Row Max Thrusters #95/65 18:00-24:00 800m Run Max Wall WalksThe goal is to have about 2:00 or so on each of the movements after the Row/Run. That might mean you drop the distances slightly to give you time in later rounds when you might be a bit more fatigued. Notice there is no rest built in, so be smart on how you finish each round and avoid “redlining”. Record each rounds reps completed AMRAP x 24 (AMRAP – Rounds and Reps) P1: 400m Run + 500m Row P2: AMRAP: 20 Wall Balls #20/14 20 Box Jumps 24/20″...Read more