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 23 – 53 E6MOM x 5 (5 Rounds for time) 2 Rounds (both within 6 minute window) 100m Farmers Carry 10 DB Lunge Steps 15 Push Ups on DBsYou will complete 2 rounds in each 6 min window – (10 total rounds in 30:00). Grab a pair of DBs you can hang on to for the full 100m Farmers Carry and also feel confident doing sets of 10 UB Lunges with each round. You can use any weight that allows you to keep moving, these don’t need to be super heavy. #50/35s or less. The Push Ups can be broken up into several smaller quick sets as needed, and even reps from the knees...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 200m Run 10 Barbell RDLs 10 Kip Swings Get Fit Min 20 – 36 AMRAP x 16 (AMRAP – Rounds and Reps) 60 Double Unders 10 Deadlift 185/125 2 Bar Muscle Ups* *increase by 2 BMU each roundA round will take :90-3:00 depending on your fitness level. Try not to let the DU hang you up too much. DL should also be 1-2 sets. If you have some MU or plan to do an assisted BMU, you can always change the rep scheme to be 1-2-3-etc instead of up by 2s. Get Strong Min 46 – 56 Deadlift (EMOM x 10 – 2 Reps) Each DL rep should be controlled back to the ground hands released, then reset quickly. These are not T&G, but the pause on the floor and regain of tension should only take a second or two...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 Slow Row (focus on stroke) then 3 Rounds 16 Lateral Bar/PVC hops 8 Overhead Squats w/ :01 pause in bottom Get Fit Min 20 – 35 E3MOM x 5 (AMRAP – Reps) 250/200m Row 1 Max Set of Overhead Squats #115/85The Row pace should be repeatable but challenging enough that you’re not too comfortable picking up the barbell. The OHS sets should be double digits each round, push to just shy of failure then rest. There are several important factors, time under tension with the bar over your head, rep cycle rate, deep squats, and standing tall at the top (many leave their hip muted without even realizing it). Choose a weight that sets you up for success, finish somewhere between 60 and 100 total OHS Get Strong Min 44 – 56 Overhead Squat (Every 90″ x 8 –...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds 8 Box Step Ups 8 Box Push Ups 8 Box Jumps 100m Run Get Strong Min 20 – 35 Bench Press (Every 2:30 x 6 – 10 Reps) This is a classic hypertrophy/pump session, but can also help with muscular endurance quite a bit. Start at a doable weight and make little jumps based on feel. Try to make sure all 6 sets can be done UB. The first 1-2 sets can be lighter in weight and used as a continuation of the warm up Get Fit Min 43 – 55 EMOM x 12 (2 Rounds for reps) 40″ ON, 20″ OFF Min 1: Burpee Box Jump Overs 24/20″ Min 2: Double DB Reverse Lunges #50/35You should consider taking a lateral approach on the BBJO to stay tight to the box and move fast/smooth. I don’t expect an...Read more

CrossFit Covalence – CrossFit Metcon Sunday Runday! 25 Minutes (Distance) AMDAP (As Much Distance As Possible) 200m Runs 1 minute Walk/Est (preferably on a track or even air runner)Read more