CrossFit Covalence – CrossFit Warm Up Min 0-12 Bike 1:00 Easy/:30s Moderate/:20s Hard then 2-3 Sets 25′ Straight Leg Bear Crawl 6/leg Single Leg DB RDL 6 DB Halo (alt. directions) Get Fit Min 20 – 32 3 Rounds for Time (Time) 20/15 Calorie Bike 20 Alternating DB Snatch #50/35 50′ HS Walk (25′ out and back) 12 Min Cap You can pace the bike, but it should be well under :90 still. DB Snatches should be 1-2 sets each round. The separator should be how fast and skilled you are on your hands. If you cannot yet fully walk on your hands, try to take a couple steps towards a wall a few times each round, or consider switching to 4-5 Wall Walks instead. Get Strong Min 45 – 55 Power Snatch (EMOM x 10 20 Double Unders + 3 TnG Power Snatches ) The Jump Rope is a...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 100m Run 10 Front Squats :20s Handstand Hold 100m Run 10 Muscle Clean and Push Press then Handstand Push Up Drills Get Fit Min 20 – 35 For Time (Time) 400m Run 20 Thrusters #95/65 20 Strict HSPU 400m Run 20 Clean and Jerk #135/95 20 Kipping HSPU 15 Min Cap Break up the Barbell work and HSPUs whenever you need to ensure each rep is as close to perfect as you can make it. Smooth consistent reps is what we’re looking for. Singles on the Clean and Jerk from start to finish, and try to receive the barbell and go straight into the jerk each time. Get Strong Min 44 – 56 Front Squat (12 minutes to complete: 10 – 8 – 6 – 4 – 2) Your heaviest double should not be anything near a PR if you’re...Read more

CrossFit Covalence – CrossFit Track Sunday Grunt Work (AMRAP – Rounds and Reps) AMRAPx20 400m Run 500m Row 1k BikeRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 4 Rounds: Tabata :20 on/:10 off Russian Swings (warm-up weight) KB Overhead Hold (switch arms half way) Wall Ball Cleans Get Fit Min 20 – 36 For Quality – SOLO (Time) In the Fewest Possible Sets: 100 KB Swings #53/35 100 Wall Balls #20/14 16 Min Cap This is a bit of a unique format, it’s not for time it’s for completion in the fewest possible sets within a 16 minute window or less. You’re going to strategize your sets and rest in a way that probably doesn’t totally destroy you early, but that you don’t take a single extra unnecessary break. It’s quite tricky to get right. Once you put the KB down after 100 reps, that counts as the end of a set, and picking up the WB for rep 1 is the start of a new...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds: :45s Bike- Moderate Effort 5 RDLs 5 Muscle Cleans 5 Front Squats 5 Press in Split Get Fit Min 18 – 33 Every 2:30 x 6 (6 Rounds for time) 15/12 Calorie Echo Bike 10 Hang Power Cleans #145/100 The bike should be a bit of a sprint effort, for sure a 1:00 or less for the calories each round. Scale back if needed to keep up the intensity here. The Power Clean is going to be a challenge with it being moderately heavy for 10 reps. Choose a load that will challenge you, but still allow you to move through the reps in 1-2 sets. If you want to challenge yourself more grab a pair of heavy DBs. Each round you should have anywhere from 30-90 seconds on the clock for rest. Scoring: record time to takes to complete...Read more