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 22 – 52 10 Rounds for Max Reps (AMRAP – Reps) :30 on / :30 off Max KB Swings #70/53 Max Strict Pull Ups Max Push Ups The “heavy swing” should be done with a weight you can maintain for the majority of the :30. Try to keep the swings to one set in each :30 window. Strict Pull Ups can be assisted as needed with a vertical or horizontal band. The key if setting yourself up with enough tension that you can maintain FULL ROM from top to bottom each time, we are not playing “close enough” – your chin needs to clearly be above the bar with control at the top....Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 20 Lateral Line Hops 20 Alternating S-Leg V-Ups 10 Push Ups Get Fit Min 20 – 40 For Time (Time) 1 Mile Run 50 V-Ups 50 Burpee Box Jump Overs 24/20″ 20 Minute Cap The grind and discomfort of avoiding taking rests is the big challenge here. Establish a solid pace on the Run within the first 200m and try to maintain. The V ups should be done in smooth manageable sets with short rest breaks. The Burpee Box Jump Overs can be facing or lateral, but lateral is better for efficiency and speed – as you’ll shorten the distance traveled. Get Strong Min 47 – 57 Romanian Deadlift (RDL) (E2MOM x 5 – 8 Reps) Really focus on sending the hips back and keeping the chest up to get that stretch through the hamstrings, then...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then DB Complex- Complete 2 Full Rounds on the L then the R 5 DB Deadlift 5 DB Swing to High Pull 5 DB Snatch then 10 Scap Pull Ups 10 Kip Swings 5 Hips to Bar or a Kipping straight arm pushdown Get Fit Min 20 – 30 For Time (Time) 30 – 20 – 10 DB Snatches #50/35 12 – 10 – 8 Bar Muscle Ups 10 Min Cap Remember that these workouts are RX for the best, and should be scaled for the rest. That’s an important concept here, as those athletes efficient at BMU will likely rip through this couplet. You need to alternate arms on the DB Snatch. If you are still working on BMU capacity modify the rep scheme maybe try 8-6-4. If you don’t quite have BMU modify to Chest to Bar Pull...Read more

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 200m Run Plate Squat Warm Up :30 Hold in the bottom- shift side to side 2x holding for about 5 sec. 3 Rounds Raise out of bottom 1″ and Hold 3-5 sec. then back in the bottom Raise to Parallel Hold 3-5 sec. then back to bottom Raise 3/4 way up Hold 3-5 sec. then back to bottom and stand. Get Strong Min 18 – 28 Back Squat (EMOM x 10 – 1 Rep) Treat this like a solid primer and a continuation of your warm up through the first 3-4 reps. Build very gradually in hopes to hit something reasonably challenging by the final rep. The end goal is to make that wall ball feel like a beach ball in the workout to follow… Get Fit Min 36 – 56 For Time (Time) Race to 120 Wall Balls 3:00 ON...Read more

CrossFit Covalence – CrossFit Track Sunday Let’s get ready for December 13th and that Hot Chocolate Run!!! The 2 mile run will be your high effort component. Rest 5 minutes between The final 1 mile run will be a low and slow, building volume run. Just keep the pace sustainable the whole time. 2 Mile Run (Time) 1-Mile Run (Time) Max Effort 1-Mile RunRead more