CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Bike – Increase intensity each round 20″ ON / 10″ Easy Pace Then 10-12 Banded Straight Arm Pulldowns 10-12 Kip Swings (open and close shoulders and ribs) 5-6 Box Assisted DMU Then 30 Line Hops 20 Box Step Ups Get Fit Min 20 – 32 4 Rounds For Time (Time) 20 Box Jump Overs 24/20″ 15 C2B 12 Minute CapBJO don’t need to be lightning fast, but you should do all 20 in a row with consistent footwork. The CTB should be 1-3 sets, otherwise consider knocking the total volume back. Try to keep the CTB ROM in play today, even if that’s with a band assist or jumping pull up. 12 Mins might be a stretch for the cap, this should be a goal of sub 10! Get Strong Min 40 – 56 Push Press (E2MOM x 8 5...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 300m Run 3 Rounds 3x (Inchworm + 4 Shoulder Taps) 6/leg Glute Bridge Marches 6 Lying “Y” Press 6/leg Staggered Stance Deadlift Then 2 Wall Walks + 10″ Wall Facing Hold Then Warm Up to Deadlift working weight Get Fit Min 24 – 34 AMRAP x 10 (AMRAP – Rounds and Reps) 5 Power Cleans #205/145 5 Wall Walks-Ideally this would be singles on the Cleans straight into a smooth transition to the Wall Walks. I’d like to see a minimum of 5-6 rounds by the end. If you don’t think you can hit that, either the Clean is too heavy or it’s too many consecutive Wall Walks – make adjustments! Maybe try 185/125 (or less) and 3 Wall Walks. I think an interesting strategy might be to go every :90 per round on this workout for as long as...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 1:00 Bike :30 HS Hold + 15 Scap Pull Ups 10 Box Step Ups + 10 DB Strict Press 1:00 Bike 6-8 Pike Press on Box + 10 Kip Swings 8 Box Step Overs + 8 DB Push Press 1:00 Bike 3-4 Negative HSPU + 3-5 Strict Pull Ups 6 S-DB Box Step Overs + 6 DB Push Jerk Get Fit Min 20 – 34 EMOM x 15 – Max reps (AMRAP – Reps) :40 ON / :20 OFF 1. Push Ups 2. S-DB Box Step Overs 24/20″ #50/35 3. Shoulder to OH #135/95 4. Bike Calories 5. Rest (full min) Scoring: Combine all the reps completedA Spicy EMOM type workout to start the day. The Goal on Min 1 would be to have at least double digit Push Ups w/ full ROM each round. Find a steady rhythm on...Read more

CrossFit Covalence – CrossFit Track Sunday 60 Minute Walk/Hike/Ruck (Checkmark) Grab a backpack or ruck and go for a nice walk. Make sure to find some hills and get to walking.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run 4 Cat Cows 4/side Thread the needle 8 each Y,T,W’s 4/side 90/90 Hip Switch + Good Morning 4/side Cossack Squats 4/side Bottom of Squat Hold w/ Thoracic Rotations -Then- Burgener Warm-Up for Snatch and Drills for Ring Muscle Ups Get Fit Min 20 – 32 Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb12 Minute Cap -Classic Girl Wod, but very high skill. Choose a load on the Squat Snatches that you are able to receive in a full squat with arms locked out. Modifications for RMU can be anything from Low Ring Transitions, BMU, CTB,False Grip Ring Rows etc., Choose what is going to give you the biggest challenge. Quick singles on the Sq.Sn. may be the way to go today depending on your skill level. Feel free to attack this as aggressively or as cautiously as...Read more