CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike into 3 Rounds for Quality 6 DB Arnold Press (warm-up weight) 6 DB Deadlifts 6 Box Step Overs Get Fit Min 18 – 36 For Time (Time) 30 HSPU 30 Alternating DB Snatch #50/35 30 DB Box Step Overs 24/20″ #50/35 2:00 Rest 20/20/20 2:00 Rest 10/10/10 18 Min CapYou can kip the HSPU today as long as you have good control on the descent. It’s not worth crashing on your head over and over. Hold the DB any way for the step overs. Get Strong Min 46 – 56 Snatch (EMOM x 10 – 1 Rep of Snatch Complex) Complex: 1 Power Snatch + 1 Squat Snatch + 1 OHS Hit several complexes with an empty barbell. Start light as these complexes should be done in UB sets, building across the 10 efforts.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run 3/leg Greatest Stretch in the World :20 Dead Hang :20 Squat Rotations 15 Bent Over Rows into 2 Rounds (all UB) 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans Then 5 minutes to work on Rope Climb Technique Get Strong Min 20 – 32 Hang Clean (Every 90 seconds x 8 5 – 4 – 3 – 3 – 2 – 2 – 1 – 1) Starting off with the lift today. The 5s and 4s should be on the light to moderate range and perfect in terms of timing as you build your speed under the bar. Continue to add weight, ensuring the 2s and 1s are very heavy and challenging – keeping the short :90 windows in mind… Get Fit Min 40 – 54 5 Rounds for Time (Time) 200m Run 6...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds 150m Row- Increasing Efforts 8 Banded Pass Throughs 8 Banded Pull Aparts 8 Banded Strict Press Then Practice Barbell Push Press Get Fit Min 20 – 50 30 Minute Clock (Time) E5MOM x 4 750/650m Row 10 Push Press* then 20:00 – 30:00 Build to a Heavy Split Jerk Single*You choose Push Press weight today. Pick a challenging weight that you can hit for 10 UB. This weight can fluctuate up or down as needed between rounds. Give the Row a solid effort, slightly better than a normal “metcon pace” given you have some rest built in. You should want to aim to finish each round by 3:30-4:30 Giving you :30-:90 rest before the next round. Scale back the distance if needed (650m/500m). The Split Jerk can come from the Rack, focus on fast feet and aggressive drive after the...Read more

CrossFit Covalence – CrossFit Track Sunday No one is gonna like today BUT…today will make you fitter. 400m Run (Time) Max Effort 400m Run8 Rounds – Get to getting. Run Fast Rest 90 seconds between rounds. Enter your average time over all 8 rounds or you can add more sets and enter each one individually.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata x 4 Rounds :20 on / :10 off Row Tabata x 3 Rounds :20 on / :10 off Pike Press V-Up Up Downs over Rower Muscle Cleans *Rotate through each movement until you complete 3 rounds each Get Fit Min 20 – 44 6 Rounds – SOLO OR PARTNER (AMRAP – Reps) 2:00 ON / 2:00 OFF 8/6 Calorie Row 6 Burpees Over Rower 6 Strict HSPU Max Power Cleans #165/115Its a bit of a sprint to the Barbell each round. With equal work/rest you can push your limits where you know you won’t fail. If the sHSPU are a limiting factor, just allow yourself two opportunities to accumulate reps up to 6 total before moving on. PARTNER WOD The main workout is both individual and partner. Individuals can have their own equipment or share. Partners would just add their total...Read more