CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 (AMRAP – Rounds and Reps) 400m Run 40 Air Squats 400m Run 4 minute RestRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Bike 1:00 easy, :40 moderate, :20 hard 4 Rounds 4 PVC Pass Through 4 PVC Cuban Press 4 PVC Kang Squat 4 PVC OHS Then Rope Climb Technique Get Fit Min 20 – 40 For Time (Time) 25 Box Jump Overs 24/20″ 21 Overhead Squats #95/65 6 Rope Climbs 2:00 Rest 25 Box Jump Overs 24/20″ 15 Overhead Squats #135/95 4 Rope Climbs 2:00 Rest 25 Box Jump Overs 24/20″ 9 Overhead Squats #185/135 2 Rope Climbs 20 Min Cap This first round isn’t overly heavy, but the amount of reps will drive your heart rate through the roof. Focus on efficiency up and down the rope when you get there, climb with the legs – not the arms. As you progress into future rounds, your pace will likely decrease to set yourself up for the heavier OHS reps. The jumps are...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run 6/leg Reverse Lunge with a reach 24 Pike Shoulder Taps 100m Run 24 Jumping Lunges 12 DB Strict Press 100m Run 25′ Walking Lunges 3 Negative Handstand Push ups Get Fit Min 20 – 36 For Time (Time) 400m Run 100′ DB Walking Lunges #50/35s 50 Strict HSPU 100′ DB Walking Lunges #50/35s 400m Run 15 Min Cap You are beginning and ending this workout with a run. Use your first run to set yourself up for the remainder of the workout as the Lunges and sHSPUs are the majority of the work. Use whatever you have left in the tank to finish strong. The Lunges should be 25′ down and back, about 16-18 steps per set. DBs or KBs should be held in Farmers Carry position. Break the DB Lunges as needed to give the shoulders a quick break...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) 1000/900m Row 20 Lateral Burpees Over DBs 20 Plank DB Rows #50/35s (alternating – 10/arm) If you want to push today, it starts on the Row. Hold a respectable pace each time, setting you up for a challenging 20 Burpees to follow. If you’re in more of a longer paced type workout, cruise the Row and move deliberately through the Burpees and Row. This can really be nasty intervals for anyone who needs to hurt, or nearly at a recovery pace within that 10 minute window each time.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds Tabata Bike :20 on/ :10 off then 3 Rounds 7 KB Sumo Deadlift 7 KB Russian Swing to High Pull 7 KB Pullovers then warm up Barbell and Bar Muscle Ups Get Fit Min 20 – 33 AMRAP x 5 – Rest 3 Min – AMRAP x 5 (Calories) AMRAP x 5 25/20 Calorie Bike straight into 5 Sumo Deadlift High Pull #115/75 5 Bar Muscle Ups 3:00 Rest AMRAP x 5 3 Rounds: 5 Sumo Deadlift High Pull #115/75 5 Bar Muscle Ups Max Calorie Bike in Remaining Time The Bike Cals in the first AMRAP are a buy in, then you will continue the Sumo Deadlift High Pulls and Bar Muscle ups until the time is up. SDLHP should be able to be done UB throughout and the BMU in 1-2 Sets MAX with just a quick break....Read more