CrossFit Covalence – CrossFit Warm Up Min 0 – 12 TABATA Bike 20” ON / 10” OFF – 4 Rounds Then 3 Rounds 20 Single Unders 10/Side KB Goblet Lateral Walks 50’ KB Goblet Carry (25’ D&B) Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 25/20 Calorie Bike 60 Double Unders 10 Front Squats #155/105You should find a pace that allows for close to a minute of rest each on the 4 rounds. The Front Squats should be done UB for as long as possible. DU shouldn’t take longer than 1:00. Scale back the reps if needed. Bike Calories shouldn’t take longer than about 1:30. Try 20/16 if the bike is going to hold you back. Score: record your time to complete each round Get Strong Min 44 – 56 Front Squat (12:00 minutes to establish a 3RM) Play this however you feel is best...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 300m Run 2 Rounds 10 Tall Plank to Down Dog Reach Backs 5 Push Ups 10 Scap Pull Ups -Then- 2 Rounds 8 Samson Lunges 6 Burpee to Target 3 Negative Pull Ups Get Fit Min 20 – 35 For Time (Time) 400m Run 16 Burpee Chest to Bar Pull Ups 400m Run 12 Burpee Chest to Bar Pull Ups 400m Run 8 Burpee Chest to Bar Pull Ups 400m Run 4 Burpee Chest to Bar Pull Ups 15 Min CapTough bodyweight piece today, the BCTB are going to be a long movement. You will want to pace your runs enough to where you aren’t completely gassed for the BCTB, but also cannot take much longer than about 2:00 per 400m. If you already know you’ll be pushing a 2:30 400m think about cutting the run back to a 300m. Efficiency is...Read more

CrossFit Covalence – CrossFit Track Sunday For Max Distance (Distance) Run 10 minutes Walk 2 minutes Run 10 minutes Walk 4 minutes Run 10 minutesTry and slightly increase your running pace each round…Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 AMRAP x 10 1:00 Bike/Row/Ski 10 DB RDLs 10 DB Strict Press 10 DB Goblet Squats Get Fit Min 22 – 52 30:00 Running Clock – SOLO (Time) 3 Rounds 12/9 Calorie Bike 12 Push Press #95/65 4:00 Rest 3 Rounds 60 Double Unders 12 Thrusters #95/65 4:00 Rest For Time 24/18 Calorie Bike 24 Push Press #95/65 120 Double Unders 24 Thrusters #95/65 In remaining time… Establish a 3RM Hang Squat CleanThis a single piece encompassing all of today’s training. Try to move through the first two couplets smooth and efficiently. No reason to sprint through when moving with quality and intent will get the reps done fast enough. Timing on the Push Press and Thrusters will be everything. You will want to save as much energy as you can for the last portion. The barbell weight should be...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 1:00 Row 8 Tall Plank to Down Dog 4/leg 90/90 Hip Switches 1:00 Row 8 DB RDLs* 8 Up Down + Step Over 1:00 Row 8 Burpee Deadlifts 8 DB Box Step Overs* *warm-up weight Get Fit Min 20 – 33 For Max Calories – 4 Rounds (Calories) 2:30 ON / 1:00 OFF 8 Single-DB Burpee Box Step Overs 20” w/ #50/35 Max Calorie RowThe DB BBSO is a very long ROM movement, and reps can take longer than expected to complete. If you think it’s going to take you much longer than 1:00 from the start, scale back the weight of the DB. You will want to find a good rhythm on these from the beginning, this could look like stepping back and up to conserve energy so your pace doesn’t slow down too drastically R1- R4. All that to say,...Read more