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

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 – 47 Metcon (Checkmark) Every 3:00 for 12:00 15/10 Calorie Row 10 KB Horn Curls #53/35 100′ Suitcase Carry #53/35+ (Switch arms half way) Rest 3:00 Every 3:00 for 12:00 15/10 Calorie Row 25′ HS Walk 16 Jumping Lunges/Split Squats The row should take about :30-40s with some good effort. The KB curls are going to be tougher after rowing. Then the suitcase carry to fatigue the core before the row again. Make sure on the suitcase carry we are keeping an upright stance and not leaning to the opposite side. The KB should stay off the leg just as we do Farmers carries. You can also go heavier on the carry...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike increasing pace every :30s then 3 Rounds: 7 Kang Squats (every round) 7 Strict Press 7 Scap Pull Ups Rd 2: 7 Push Press and 7 Kip Swings Rd 3: 7 Thrusters and 3-4 Strict Pull Ups Get Strong Min 20 – 34 Back Squat (In 14:00 12 @ #155/105 9 @ #185/125 6 @ #225/155 Find 3RM in remaining time ) Many will need to scale the RX loads to hit the proper stimulus. You should get each round done in 2 or less sets, and finish in under 10 minutes – leaving at least 4 min to establish the heavy triple. Get Fit Min 44 – 56 For Time (Time) 9 – 7 – 5 – 3 – 1 Thrusters #155/105 Bar Muscle Ups 12 Min Cap Those bigger stronger athletes might have more trouble with...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 15 Calorie Row 20 Lateral Hops Over Rower then 2 Rounds 10 Push Ups 10 Alternating Jumping Split Squats Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 150 Double Unders 50/40 Calorie Row 40 Push Ups 30 Front Rack Lunges #95/65-Most athletes should plan to get through two rounds, then battle to see how far they can make it into a third. The best of the best should be planning for 3+. Put a big emphasis on your Push Up quality/ROM today. Sometimes it makes sense to switch to Hand Release reps to avoid cheating yourself out of the bottom position. Lunges are in place and should be done in 1-2 sets, choose weight accordingly. Get Strong Min 47 – 57 Bench Press (Every 2:30 x 4 10 Reps) -The Bench Press should start...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 3 Inchworms + Push Up 100m Run 12 Air Squats / PVC OHS / Empty Bar OHS Get Fit Min 20 – 35 EMOM x 15 (Checkmark) :45 ON / :15 OFF 1. Wall Walks 2. Heavy Carry* 3. Overhead Squats #135/95*The “Heavy Carry” should be 15′ down and back distance. It can be Sandbag Hug, Farmers, Plate Pinch, or any other coaches choice. There is no RX weight. -The format is to accumulate reps of each movement for close to the full :45 seconds in each minute window. The :15 is for a quick rest and transition to the next movement. You can also rotate in a team of 2 or 3 if needed. later in the workout you might be taking longer breaks before starting the next movement or strategic rests in the middle of the :45. Do...Read more