CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 Row :30 Wall Balls 1:00 Rest! Get Fit Min 28 – 50 Running Clock: For Time (Time) 2,000m Row Rest until the 15:00 mark then… 40 Front Squats #225/155 22 Min CapYour row should be an attempt at a PR (or even just a recent PR, maybe not all time). This is one of the most challenging benchmarks out there if you give it a true effort. Some will try to come out fast and hang on, others will build to their challenging pace by the midway point then try to send to the finish. Many will come out wayyy too hot and be in survival mode in the back half. Biggest thing is that you try to stay efficient with your stroke and avoid complete meltdown. If you can’t finish in 10 mins, go for a...Read more

CrossFit Covalence – CrossFit Track Sunday For Distance (Distance) 60 Minutes Ruck/WalkIf you’ve got a weight vest or ruck, saddle up and get to stepping. Your goal is 3+ miles. If you’ve got a smart watch, track your speed and distance. For those that are better at rucking, 4+ miles should be the goal.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds for Quality 30 Single Unders 10 Step Back Lunge with Torso Twist Then 2 Rounds of 8 BB Hang Muscle Clean 8 BB Front Squat 8 BB Strict Press 4 Bar Facing Burpees over empty bar Happy Birthday America! (Time) For Time: 13 Rounds of 7 Thrusters #95/65 4 Bar Facing Burpees 17 Double Unders Then immediate cash out of: 76 Air SquatsRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 200m Run then 3 Rounds 10 Plate Good Mornings 10 Cossack Squats (5/side) 10 Push Ups Get Fit Min 23 – 33 CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click hereOpen re-test! Deadlifts should be UB (or no more than 2 sets), pick a weight that allows you to do so. The Burpee pace should allow you to pop right up and re- approach the barbell. Once you hit the descending rep scheme, it should allow you to push the pace! Get Strong Min 40 – 50 Deadlift (EMOM x 10: Build to a heavy single) Increase the weight every 2 rounds, starting at your metcon weight. Should finish...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 3 Rounds 10 Kang Squats 10 Lateral Box Step Ups Get Fit Min 27 – 52 For Time (Time) 100 Wall Balls #20/14 100 Hang DB Snatch #50/35 100 S-DB Box Step Ups 24/20″ #50/35 Every 2:00 until completion (inc 0:00): 10/7 Calorie Bike 24 Min CapAfter a few rounds that bike (or other machine) will start to eat into your time more than you may expect. Set realistic goals for how many reps of each movement you expect to hit in each 2:00 window (with the calories), and try to stay as consistent as possible. If you’re sharing a Bike, just stagger the start by 1: 00. Hang Snatches do not need to alternate...Read more