CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds Bike :30 easy- :20 Moderate- :10 Fast then 3 Rounds 7 RDLs 7 Banded Lat Pull Downs :20s Wall Facing Handstand Hold Start warming up your deadlift… Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 4 Deadlift #275/175 12 Pull Ups 3 Wall WalksA bit of a heavier DL today, in order to use the RX load you should be able to do the 4 UB fresh otherwise scale back. Pull ups should be done in 1-3 Sets, WW should be done in 3 consecutive reps without much rest between. Use transitions for rest when needed. A solid goal would be 4-6 rounds, those that are good at these movements looking at 6+ rounds. Get Strong Min 42 – 54 Deadlift (Every 90 seconds x 8: 1 Rep Build across all sets)...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 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 1000m Row 24 DB Squats #50/35s 16 Burpees Over DBThe DB Squats coming off the Row will feel a bit more challenging than normal, take a second before you pick up the DBs if needed. The Squats should be done in 1-3 Sets. Modify the load if that is not doable. Pace is important on the Burpees, try to maintain a similar pattern of movement in terms of footwork and cadence that fits your abilities – so basically, don’t come out hot then fall apart.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds for Quality 200m Run 10 Box Step Ups 10 Hang Muscle Clean 10 Strict Press Get Fit Min 20 – 35 2 Rounds for Time (Time) 400m Run 30 Box Jump Overs 24/20″ 15 Hang Clean and Jerk #155/105 15 Min CapThe Run and BJO are not a major focus here, they just play a role in building fatigue on the Barbell reps. Your ability to cycle the C&J with intent is the top priority, you should be able to open the first set with at least 5 reps to use the prescribed weight – otherwise scale it back enough to avoid resorting to doubles or singles. Get Strong Min 44 – 56 Push Press (E2MOM x 6 10 – 5 – 5 – 3 – 3 – 3) The set of 10 should be light and just focused on...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Bike -Then 3 Rounds 10 Alt. Plank Ups 10 Bent Over Rows 10 Empty Bar Muscle Snatch Get Fit Min 20 – 35 For Time (Time) 50 Power Snatch #75/55 25 Strict HSPU 15 Ring Muscle Ups 15 Min CapAthletes who are used to hanging on for big sets of light Power Snatch after testing “Randy” many times will be testing their grip endurance today. Today you might want to be a bit more strategic to save the shoulders for the sHSPU and the dip portion of the RMU to follow. sHSPU should also be broken up long before the feeling of total failure starts to set in – small sets will get it done if needed! Don’t be surprised if many get capped out on the MU in this workout, it’s a huge upper body demand. Adjust the weight/movement to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds: :30s Single Unders or Line Hops 4 Inchworm + Spiderman 8/side Deadbugs 16 Glute Bridges -Then 2 Rounds: 10 Crossover Single Unders 5 Tempo Empty Bar Back Squats (3 down, 3 in the bottom) :20s Hollow Hold Get Fit Min 20 – 55 AMRAP x 35 (AMRAP – Rounds and Reps) 50 Double Unders 20 T2B 5 Front Squats* 2 Min Rest *Build weight each roundCombined Conditioning + Strength piece today, main focus is building to a Heavy 5 Front Squats under fatigue. Front Squats should come FROM THE FLOOR to allow for space on the rig for Toes to Bar and the 5 reps should be completed unbroken, even if it’s at a slower pace. Yes, your first Front Squat can be a Squat Clean. Start around 50% of your 1RM, then build from there. If the...Read more