CrossFit Covalence – CrossFit Warm Up Min 0-12 1:30 Bike – increase pace every :30s 3 Rounds 8 Up Downs over Line 8/6 Hand Release Push Ups 8 Banded Straight Arm Pushdowns Get Fit Min 20 – 32 3 Rounds for Time (Time) 24 Box Jump Overs 24/20″ 16/12 Calorie Echo Bike 8 Bar Muscle Ups 12 Min CapWhat a way to kick off the week – a little bit of a burner, but with low overall volume and load. If you’re feeling good you can try to push a pace a little beyond your comfort zone, or feel free to slow it down and just move for quality up until the cap Get Strong Min 40 – 55 Back Squat (E3MOM x 15 200m Run + 3 Back Squats) A double conditioning day with some added strength – this one is about steady cruising on the run and then...Read more

CrossFit Covalence – CrossFit Track Sunday 10k Run (Time) Max Effort 10k RunRunning Split Options Option 1 Run 2 minutes Walk 1 minute Option 2 Run 4 minutes Walk 1 minute Option 3 Run 6 minutes Walk 2 minutesRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 3 Rounds: 100m Run 10 Scap Pull Ups 10 Sit Ups 10 Strict Press AMRAP x 18 – SOLO (AMRAP – Rounds and Reps) 200m Run 8 Push Jerks #155/105 20 Toes to BarStay aggressive on the Barbell today, Should be able to get the S2OH done in 1-2 Set. The Toes to Bar can be broken up as much as needed! AMRAP x 18 (AMRAP – Rounds and Reps) 8 Push Jerks #155/105 16 Toes to Bar + 200m RunsP1 works on the AMRAP while P2 Runs 200m. Switch roles after each run. Get Strong Min 44 – 58 Strict Pull/Push (Checkmark) 0:00 – 5:00 EMOM x 5: 3 Weighted Strict Pull Ups 5:00 – 7:00 1 Set of Max Strict Pull Ups (no weight) 7:00 – 12:00 EMOM x 5: 5 Weighted Dips (rings or fixed)...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Bike -Then 6 90/90 Hip Switches 6/side Spiderman Hold with Rotations :20s/side Pigeon -Then 3 Rounds :45s Wall Sit into 8 Air Squats Get Fit Min 17 – 26 AMRAP x 9 (AMRAP – Reps) 50/40 Calorie Row 40 Kettlebell Swings #53/35 30 Alternating Pistols Max Burpee Box Jump Overs 24/20″In this AMRAP, you should have about 3 minutes to accumulate BBJO reps. To start, stay steady on the Row and Kettlebell Swings. Complete the Swings in 1-2 sets. If theres a movement that will slow you down here, it will likely be the Pistols. Since this piece is short, choose a modification that allows you to finish the 30 Pistols in about 2 minutes. Get Strong Min 35 – 55 Front Squat (EMOM x 20 – 1 Rep) Start light-ish and build ladder style across the 20 reps. Don’t make...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic W 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 16 – 44 AMRAP x 5 (AMRAP – Rounds and Reps) AMRAP x 4 2:00 Rest 2 Push Press #95/65 2 Front Rack Lunges 2 Push Ups 2 Calorie Bike Increase reps by 2 each round (2-4-6-8-etc)The reps are starting small on this piece because we’re going to pick up where we leave off for each AMRAP. For example, after the first AMRAP, if you completed through the 8’s, on the second AMRAP, you will be starting from the 10s. The stimulus is going to change across AMRAPs as the sets get really large toward the fourth & fifth rounds… Plan your breaks on the barbell accordingly! Scoring: Enter your rounds...Read more