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 24 – 54 E10MOM x 3 (AMRAP – Rounds and Reps) 1000m Run Straight into AMRAP (in Remaining Time) 20 S-DB Shoulder to Overhead #50/35 40 Double Unders 20 S-DB Box Step Overs 24/20″ #50/35 40 Double Unders 100m S-DB Carry (anyway) #50/35 40 Double Unders Score: Rounds + RepsYou will need to push the run a bit in order to give yourself at least 5 Min for the AMRAP. If the 1000m Run will take longer than 6:00 cut it back to 800m. The rest of the work will just be a grind, short rep schemes quick transitions. If you have the availability to use a Sandbag for the Carries...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 15/12-12/9-9/6 Calorie Row 12-9-6 Russian Kettlebell Swing Goblet Squat Goblet Floor Press Get Fit Min 25 – 45 AMRAP x 20 (AMRAP – Rounds and Reps) 15/12 Calorie Row 10 Push Ups 5 Hang Squat Clean Thrusters #135/95* *Increase Hang Squat Clean Thrusters by 2 reps every round!The challenge on this piece will be the increasing reps on the barbell. Because it is from the hang, it makes doing singles a challenge, so plan to conserve energy so you can maintain “bigger” sets on the barbell. Scoring: count each completed round like normal + leftover reps from the current round. Ex: if you finish with 11/13 SCTh your score would be 4 + 36. Cash Out Min 50 – 56 Plank (Time)Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run 3 Rounds 25′ Straight Leg Bear Crawl 25′ Spiderman Lunges 10 Banded Pull Aparts Get Fit Min 20 – 35 4 Rounds for Max Distance (Distance) AMRAP x 3 1:00 Rest 200m Run 100 ft Walking Lunges Max Distance Handstand WalkThe run need to take under :90 each round for this workout to make sense.Otherwise scale back the volume. Lunges are bodyweight only, move as quickly through those steps as you want! Take whatever little time you have left over to accumulate distance on your hands (hopefully :30+ seconds). If we don’t have HSW we can accumulate Max Time in a Handstand Hold, Max Shoulder Taps, or Wall Walks. Get Strong Min 44 – 56 Strict Press (Every 90″ x 8 8 – 8 – 6 – 6 – 4 – 4 – 2 – 2) Build gradually...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 1:30 Bike – increase pace every :30s 3 Rounds 8 Up Downs over Line 8/6 Hand Release Push Ups 8 Banded Straight Arm Pushdowns Get Fit Min 20 – 32 3 Rounds for Time (Time) 24 Box Jump Overs 24/20″ 16/12 Calorie Echo Bike 8 Bar Muscle Ups 12 Min CapWhat a way to kick off the week – a little bit of a burner, but with low overall volume and load. If you’re feeling good you can try to push a pace a little beyond your comfort zone, or feel free to slow it down and just move for quality up until the cap Get Strong Min 40 – 55 Back Squat (E3MOM x 15 200m Run + 3 Back Squats) A double conditioning day with some added strength – this one is about steady cruising on the run and then...Read more

CrossFit Covalence – CrossFit Track Sunday 10k Run (Time) Max Effort 10k RunRunning Split Options Option 1 Run 2 minutes Walk 1 minute Option 2 Run 4 minutes Walk 1 minute Option 3 Run 6 minutes Walk 2 minutesRead more