CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds :90 Steady on Machine of Choice :30 KB RDL (R2 Russian Swing, R3 American Swing) Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 25 KB Swings #53/35 25/20 Calorie Row, Bike, or SkiUse a KB weight you can complete 25 reps with in 1-2 sets each round. Swings should be “American” style with the bottom of the bell pointing STRAIGHT UP and arms fully extended. You should have close to a minute (or more) rest on your first interval, if you don’t think that will happen, scale the reps or KB weight back. Get Strong Min 45 -55 Bulgarian Split Squat (E2MOM x 5 – 12 Reps (6/side)) Single leg squat with opposite leg positioned behind hip and fixed (on a bench)Hold DBs as farmers hold. 2:00 is not a lot of time for 6...Read more

CrossFit Covalence – CrossFit Rest DayRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row w/ increasing intensity each effort then Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 20 – 50 Every 2:30 x 12 (30 min) – SOLO (Weight) 200m Row 10 Lateral Burpees Over Rower 1 Heavy SnatchYou have 12 rounds to build to a heavy single Snatch for the day, but under a reasonable amount of fatigue. Think of the Row and Burpees as nothing more than a “buy-in” each round. If that volume is a bit too much in terms of...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 10 Band Pull Aparts 10 Push Ups 5 Kip Swings + 5 Pull Ups Get Fit Min 20 – 50 Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups*Alternatives can be lighter than BW Bench, DB Bench, Floor Press, etc. This is an old school CF benchmark, and has been interpreted many ways over the years. Today we are going to put a 30 minute “goal time” to complete this. You can be a little over or under, but 3:00 windows will give a decent stimulus. This is NOT for time in any way, but about accumulation of reps. For each movement (and each round) you get 1 attempt at an unbroken max set of reps. On the Bench Press, the assigned weight is your current BW, but only use that if you can easily...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 25 – 55 30 Minute Running Clock (Checkmark) 2:00 ON / 1:00 OFF 200m Run Max Barbell Bicep Curls #45/35 Max Reverse OH Plate Lunge #45/25 *alternate rounds between Bicep Curls & LungesJust chasing a fun little pump with some consistent aerobic intervals baked in. Try to move the barbell with reasonable technique vs. getting to “swingy” early on – your total rep count really doesn’t matter. On the Lunges focus on trying to lock those arms out overhead instead of the bent elbows. This movement can help you unlock a tighter OH position even if you need a lighter plate. In short, quality is more important than quantity today.Read more