CrossFit Covalence – CrossFit Warm-up Min 0 – 12 200m Run Plate Squat Warm Up :30 Hold in the bottom- shift side to side 2x holding for about 5 sec. 3 Rounds Raise out of bottom 1″ and Hold 3-5 sec. then back in the bottom Raise to Parallel Hold 3-5 sec. then back to bottom Raise 3/4 way up Hold 3-5 sec. then back to bottom and stand. Get Strong Min 18 – 28 Back Squat (EMOM x 10 – 1 Rep) Treat this like a solid primer and a continuation of your warm up through the first 3-4 reps. Build very gradually in hopes to hit something reasonably challenging by the final rep. The end goal is to make that wall ball feel like a beach ball in the workout to follow… Get Fit Min 36 – 56 For Time (Time) Race to 120 Wall Balls 3:00 ON...Read more

CrossFit Covalence – CrossFit Track Sunday Let’s get ready for December 13th and that Hot Chocolate Run!!! The 2 mile run will be your high effort component. Rest 5 minutes between The final 1 mile run will be a low and slow, building volume run. Just keep the pace sustainable the whole time. 2 Mile Run (Time) 1-Mile Run (Time) Max Effort 1-Mile RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30 Line Hops 10 Banded Pass Throughs 10 Banded Around the Worlds :30 Line Hops 10 Banded Face Pulls 10 Banded Strict Presses :30 Line Hops 10/side Banded Lateral Walks 10 Banded Overhead Squats Get Fit Min 20 – 34 For Time – SOLO (Time) 150 Double Unders 9 Overhead Squats #155/105 120 Double Unders 15 Overhead Squats 90 Double Unders 21 Overhead Squats 14 Min CapA spicy little couplet today DU and OHS, with an ascending/ descending pyramid rep scheme. Higher Volume Double unders may need more intentional breaks for most of you, especially with a shoulder heavy movement to follow. Modify the volume if you are still working on capacity, you could try a 120-90-60, or even 100-75-50. OHS should be a weight that you could get through the reps in 1-3 sets across the 21-15-9, otherwise drop...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Row – Quality Focus Then 3 Rounds :30 Row 10 Hollow Rocks 10 Scap Push Ups Scap Push ups si=MYzmRUuBnea2LlQC :30 Row- Faster Pace Get Fit Min 20 – 35 4 Rounds for Max Reps (AMRAP – Reps) AMRAP x 3 1:00 Rest 20/16 Calorie Row 16 T2B Max Push Ups in Remaining TimeThis is a very midline intensive piece, which actually makes the Push Ups even harder than normal. Break up the TTB and Push Ups anyway you need to keep quality ROM the main focus on this piece. Intensity comes second today. You should have about :45-:60 on the Push Ups (or more) each round. Feel free to knock back the Cals or TTB as needed to make that happen. Get Strong Min 43 – 57 Bench Press (14 minutes to establish a 5RM) You will be plenty warm...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 E10MOM x 3 (3 Rounds for time) 30/24 Calorie Bike 20 DB Snatch #50/35 50′ S-Arm DB OH Carry R-Arm (25′ Out and Back) 20 Goblet Squats #50/35 50′ S-Arm DB OH Carry L-Arm 400m RunThe goal is to finish these as fast as possible, with well over 2:00 rest each set! The key is to choose the DB weight that will set you up to keep moving, even while providing a small challenge. If you’re a Class crusher, this is a rare time I might suggest and RX+ heavier DB if you think you can keep intensity high and still have plenty of rest baked in to...Read more