CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Machine of Choice then 2 Rounds 6 Lateral Squats 3/side 6 Kang Squats 6 Jumping Squats 1:00 Rest then Barbell Back Squat practice/skill Get Strong mIN 20 – 36 Back Squat (16 Minutes to establish a heavy single) This is essentially a “heavy day”. The warm up should focus solely on getting athletes ready to squat heavy. Hit a few higher rep sets (3-5) early on as you build to prime the legs and ROM for the big weights to come. You should take about 3 total attempts at a heavy single sometime after the 10:00 mark. Get Fit Min 46 – 56 For Time (Time) 50 Wall Balls #20/14 30 Burpee Bar Muscle Ups 10 Min CapFor many this will be an AMRAP, but for those who can finish, push the pace as much as you...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3-6-9-12 Barbell Strict Press Air Squats Lateral Bar Hops Get Strong Min 20 – 32 Strict Press (E2MOM x 6 – 3 Reps) Build weight across sets. Focus on bar path and really opening up that OH position – which will help on the Thrusters to follow. Get Fit Min 40 – 52 AMRAP x 12 (AMRAP – Rounds and Reps) 200m Run 15 Box Jump Overs 24/20″ 10 Thrusters #135/95ow could you modify this for yourself if you set 4 rounds as your goal in 12 minutes? Consider 3 to be your minimum but you want to push for 4. Runs need to be reasonably paced even coming off a set of Thrusters. BJO rhythm should be smooth and steady. Thrusters should probably be UB each round – choose weights accordingly! Push this piece.Read more

CrossFit Covalence – CrossFit Track Sunday Hill Sprints (Checkmark) 10 Rounds Sprint Up the HIll Walk (or roll) down for restFind a hill (Cherokee Park Hill comes to mind) or even a slightly inclined area and get to sprinting. We are building our top speed and capacity this month so lets get after it!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 1:00 Single Unders :30 Dead Hang :30 PVC OHS w/ :01 Pause in Bottom then 2 Rounds 10 Kip Swings 10 Russian KB Swings Get Fit Min 20 – 45 For Time – Regionals 11.4 – SOLO (Time) 100 Pull Ups 100 KB Swings #53/35 100 Double Unders 100 Overhead Squats #95/65 25 Min CapThis can easily be modified to 1/2 or 3/4 Regionals 11.4. The movements can be scaled further within those rep schemes. Some athletes may be capable of taking on the full version with reasonable intensity. Starting with 100 Pull Ups is a good little reminder that Murph is coming in about a week… Break up sets keeping in mind that you’ll need grip for the swings to follow. This workout comes down to your willingness to grind through 100 OHS with a really high...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 3 Rounds 4 Inchworm + Push Up 12 Alt Reverse Lunges then Wall Walk skill work Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Reps) 10 Wall Walks 100 Plate OH Walking Lunge Steps #45/35To say shoulder fatigue (and your overhead position) will be the limiting factor here would be an understatement. Try to be efficient on the Wall Walks, not just on the way up, but move very quickly back to the floor once you reach the top of the rep. The OH Lunge Steps can be in lanes or a bit free flowing as floor space permits. You’re looking to complete the full 100 reps before heading back to the Wall with whatever time you have remaining. Only some of the Class super heroes will get a single Lunge in R2. Get...Read more