CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Row *Use this row to find your workout pace, you should be able to get close to half the calories in this window. -Then- 2 Rounds: 8 Muscle Clean 8 Kipping Knee Raises 8 Wall Ball Thrusters -Then- 1 Round 6 Power Cleans- Warm-Up weight 6 Toes to Bar 6 Wall Balls Get Fit Min 20 – 36 For Time (Time) 30 Power Cleans #155/105 40 V-Ups 50 Wall Balls #20/14 80/60 Calorie Row 16 Min CapCleans should be smooth singles and everything after should be done in manageable sets, 2-5 sets on the V-Ups, 2-5 sets on the Wall Balls, and a steady pace through the majority of the Row up until a strong push to finish. Your legs and pull are going to be taxed, so do what you can to recover in the first :30 sec....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run -Then- 2 x Through Loop Band Shoulder Warm-up* External Rotation and Hold Elbows 90/90 and Hold Full Press and Hold the back down Loop Band Squat Warm-up** Grab a light plate Squat to parallel and Hold Pulse Right knee to the outside 3 times Lower a couple more inches and repeat Bottom of squat and repeat then back to parallel and repeat do this again on the Left side -Then- 3 Rounds 100m Run 5 Overhead Squats empty bar -Increasing efforts each round Get Fit Min 20 – 35 Biking Nancy (Time) 5 rounds For Time: 20/16 Cal Echo Bike 15 Overhead Squats #95/65This cap is quite friendly today. 2 Min for the Bike and 1 Min for the OHS. If you don’t think you can maintain that you need to drop the barbell weight to something you can complete...Read more

CrossFit Covalence – CrossFit Track Sunday 6 Rounds for Quality (Time) 20 “Jumping Exercise” 400m Run Rest 3 minutes between roundsRounds 1, 3, 5: 20 Jumping Air Squats Rounds 2, 4, 6: 20 ParatroopersRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 6 Cat Cows 6/side Squat Hold Rotations :30/arm Bottoms Up KB Hold -Then- AMRAP 6 1:00 Row- Increasing efforts each round 4 KB Taters 4/arm KB Press 4 V-Ups Get Strong Min 20 – 30 Thruster (EMOM x 10 – 1 Rep) Build ladder style. Make a goal as to where you want to finish on your heaviest rep, then subtract 40-50ish lbs off for your starting weight. Gradually build by 5lbs at a time until the very end. That’s just one way to do it. Feel free to build your own way as well. This is from the floor – so it can (and should if you’re skilled enough) be a Squat Clean Thruster each rep. Use this EMOM to really focus on the timing of the thruster. Be patient, get full hip extension before that press overhead begins....Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run -Then- 1 Round 20 Glute Bridges 15 Scap Pull Ups 1 Round: 15 RDLs 10 Kip Swings 2 Rounds 7 Deadlifts- Warm-up weight 7 Kipping Pull Ups -Then continue building to working weight for Deadlift Get Fit Min 22 – 34 AMRAP x 12 (AMRAP – Rounds and Reps) Climb the Ladder 2-4-6-8-10..etc Deadlift #225/155 Chest to Bar Pull UpsBe careful not to fall into the trap of sprinting through the round of 8+. It can be very tempting to overly rush the transitions early when the sets are so small. In reality you should be gradually building into your pace through the first portion of the workout. The other trap is not breaking either/both movements once you start to feel some grip fatigue. There is very little downside to quick and intentional breaks on both the DL...Read more