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 – With a Partner!!! (AMRAP – Reps) 100 Calorie Bike 200 Walking Lunges 100 Toes to Bar 1500m Row 150 Bench/Floor Press #50/35sMake it as far as possible on this chipper, and if by some way you can finish you’ll hop back on the Bike for R2. Lunges are bodyweight only, but make sure you extend at the top. TTB should be in sets of 5 at a minimum, otherwise consider a modification. Bench/Floor press can be on a bench, bridged w/ upper back on a sanbag, or floor press on the ground (opt for the strandard bench press variation if possible). ***If athletes want an individual...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run Then 2 Rounds :20 Handstand Hold 5 Snatch High Pull 2 Rounds 5 Pike Press on Floor 5 Muscle Snatch 2 Rounds 5 Handstand Push Ups 5 Power Snatch Get Fit Min 20 – 30 AMRAP x 10: Climb the Ladder (AMRAP – Rounds and Reps) 2 Power Snatch #115/80 2 Deficit Handstand Push Ups 3/2″ Reps increase: 4/4, 6/6, etc…The biggest factor of the workout will be how well you can handle the Deficit HSPU. Most will get through the first few rounds rather quick, then the volume starts to really add up. Focus on a nice big leg drive out of the bottom before you start to press. Always break up the HSPU with some reps left in the tank when possible, getting to failure will take a longer time to recover from mid workout. The Snatches can...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds: 15 Double Unders or 20 Singles 10 RDL :20 Plank Hold Feet on Wall* Get Fit Min 20 – 36 3 Rounds for Time (Time) 20 Deadlift #225/155 80 Double Unders 8 Wall Walks 1:00 Rest 16 Min CapComplete the DL in 1-3 sets. DU should be attempted UB but if you have a couple trips no big deal. If it will take you longer than 1:00 consider dropping the volume down to 60, or switch to singles. The Wall Walks will need to be smooth and efficient – if this is going to eat up a majority of your time cut the reps back to 5 or 6. Get Strong Min 44 – 56 Deadlift (E3MOM x 4 5 Reps with 3″ negative) -The eccentric portion in the DL can be overlooked as many athlete like to drop the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 Boot Strappers 10 DB Cossack Squats 10 Plank Down Dog to Up Dog Get Fit Min 20 – 38 For Time (Time) 2 Rounds 400m Run 15 Front Squats #155/105 3:00 Rest 2 Rounds 400m Run 30 Wall Balls #20/14 18 Minute Time CapRowing is cool for this workout too, it’s cold as crap! Give the Runs a solid effort, but not beyond the point in which you cannot complete your squats in 1-3 sets (both FS and WB). If you’re confident you can make that happen you can use the RX weight on both movements, if not scale it back. If the Run will hold you back modify the distance, try 300m instead. The 3:00 rest is only between couplets and not each round. Get Strong Min 46 – 56 Strict Press (E2MOM x 5 –...Read more

CrossFit Covalence – CrossFit Track Sunday 8 Rounds for Quality & Intensity (Checkmark) 200m Easy Jog 200m Hard Sprint Rest as needed between roundsUse the Easy Jog to get your breathing under control and even. Make sure to use the first 5-10 steps into your Hard Sprint to gradually build up your speed. Don’t try and get to your top speed with two steps.Read more