CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 ON / :10 OFF (4 Rounds each) 1. Row-0:10s off will just be a recovery row -Increase pace each round 2. Dead Hang- Active Bar Hang-Scap Pull Ups L-Sit Tuck Hold 3. Ring Rows 4. Tuck Ups Get Fit Min 20 – 50 AMRAP x 30 – SOLO (AMRAP – Rounds and Reps) 20 Clean and Jerk #135/95 20 Handstand Push Ups 20/15 Calorie Row 5 Rope ClimbsThis longer piece is a great time to practice pacing. Take a look at the clock after round 1 and see if you can match that pace throughout. That would mean doing singles on the Clean and Jerks (or very small T&G sets) and staying consistent on the HSPU sets and rest time between Rope Climbs. AMRAP x 30 – PARTNERS (AMRAP – Rounds and Reps) 30 Clean and Jerk #135/95 30 Handstand...Read more

CrossFit Covalence – CrossFit CrossFit Open! 26.3!!! CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time Cap: 16 minutes F: 65, 75, 85lb (29, 34, 38kg) M: 95, 115, 135lb (43, 52, 61kg) *If capped, record rep count in the comment boxTo learn more about CrossFit Games Open 26.3 RX’d: (Ages 16-54) click here CrossFit Games Open 26.3 Scaled (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1...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 4 Rounds for Max Reps (4 Rounds for time) 6:00 ON / 2:00 OFF Each Round: 0:00-2:00 Max Reps 2:00-6:00 400m Run + Finish Reps Round 1: 60 Power Snatch #75/55 Round 2: 60 Bar Facing Burpees Round 3: 60 Front Rack Lunges #75/55 Round 4: 60 KB/DB Deadlifts #53/35Four hard intervals testing your ability to cycle light barbells, manage fatigue, and stay composed under an elevated heart rate. Don’t sprint the first 2:00 — aim for repeatable sets across all four rounds. Transitions matter: bar down → run out fast. Break early, breathe often, and keep moving. You should be able to finish the 400m Run around...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Machine of Choice -Then3 Rounds 3 Inchworm + 10 Shoulder Taps 10 Banded Pull Aparts 10/side Banded Lateral Walks Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Rounds and Reps) 60 Double Unders 20 Wall Balls #20/14 3 Thrusters #155/10510 minutes is a relatively quick AMRAP so test your limits and go for bigger sets on the Double Unders and Wall Balls. The Thrusters should be at a tough wieight but something that can be done UB. Completing four rounds of this would be solid, but can anyone go 5+ rounds? Get Strong Min 38 – 58 Back Squat (20 minutes to complete 5 x 5 Increase weight across sets) Classic 5×5. First set is a working, heavy set. Get your warm up sets done before you count your first set of five. Gradually build up to a...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run -Then3 Rounds 4 Inchworm to Spiderman 6 KB Deadlift (KB to heels) 6 Ring Rows Get Fit Min 16 – 56 Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups40 Minute Time Cap for Class Each of the 5 Rounds should be about 4 mins on the Run, and 2 mins allotted for both the Swings and Pull Ups, which would get you done in 40 min or less. If you’ve never done this don’t underestimate the grip fatigue from the amount of hanging on that needs to happen. Reasonable sets with short breaks even from the start is not a bad strategy, just don’t let that rest get out of control later on. And as always, scale the weight, reps, and distance as needed to feel confident in taking...Read more