CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run 3 Rounds 25′ Straight Leg Bear Crawl 25′ Spiderman Lunges 10 Banded Pull Aparts Get Fit Min 20 – 35 4 Rounds for Max Distance (Distance) AMRAP x 3 1:00 Rest 200m Run 100 ft Walking Lunges Max Distance Handstand WalkThe run need to take under :90 each round for this workout to make sense.Otherwise scale back the volume. Lunges are bodyweight only, move as quickly through those steps as you want! Take whatever little time you have left over to accumulate distance on your hands (hopefully :30+ seconds). If we don’t have HSW we can accumulate Max Time in a Handstand Hold, Max Shoulder Taps, or Wall Walks. Get Strong Min 44 – 56 Strict Press (Every 90″ x 8 8 – 8 – 6 – 6 – 4 – 4 – 2 – 2) Build gradually...Read more

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