CrossFit Covalence – CrossFit Track Sunday Run: 400-800-1600-800-400 Rest 4 minutes between each run 400m Run (Time) Max Effort 400m Run 800m Run (Time) Max Effort 800m Run 1-Mile Run (Time) Max Effort 1-Mile Run 800m Run (Time) Max Effort 800m Run 400m Run (Time) Max Effort 400m RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 300m Run Dynamic WU: 25′ Spider-man Lunges w/ Rotation 25′ Inch Worms + Push Up 25′ Straight Leg Bear Crawl 25′ High Knees 25′ Butt Kicks 25′ Broad Jumps (or coaches choice of movements) -Then- Burgener Warm-Up for Snatch Get Fit Min 16 – 34 AMRAP x 18 – SOLO (AMRAP – Rounds and Reps) 4 – 8 – 12 – 16 – 20…etc Power Snatch #95/65 400m Run-Aim to go for bigger sets of touch & go on the snatches as you will get a decent break on the runs to allow grip to recover. Switch to singles near the end of rounds as needed to get the reps done! Try to avoid too much standing. AMRAP x 18 – PARTNERS (AMRAP – Rounds and Reps) 8 – 16 – 24 – 32…etc Power Snatch #95/65 400m Run-Share the snatch reps...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Sets 6 Light DB Tempo Goblet Squats 6 Bar Facing Burpees (focus on efficiency) 6 Tall Cleans (Speed under the Bar) For Quality Min 20 – 29 EMOM x 9 (3 Rounds) (Checkmark) Min 1: 20-30″ Ring Support Hold Min 2: 4-8 Strict or Weighted Pull Ups Min 3: 8-10 Barbell RDLs (Moderate Load – This is a primer)A little accessory EMOM before the Open workout to follow. This is your Primer, so as you choose your loads, keep that in mind as we don’t want to fatigue those pulling muscles too much. Keep a few reps left in the tank on each set. Get Fit Min 42 – 54 Complete both parts of Open 18.2 back to back, just like in 2018. Good luck! Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 50 ft Across Gym Warm Up Walking Lunges with Torso Twist Reverse Lunges with OH Reach Inchworms Burpee Broad Jumps Lateral Shuffling High Knees Butt Kickers -Then- 3 Rounds 10 Kip Swings 5 Burpees 10 Jump Squats AMRAP x30 AMRAP x 30 (AMRAP – Rounds and Reps) 200m Run* 12 Chest to Bar Pull Ups 12 Wall Balls #20/14 200m Row* 1:00 Rest*Run/Row Distances increase each round: 300m Run/12/12/300m Row/1:00 Rest 400m Run/12/12/400m Row/1:00 Rest … -The Run and Row distances increase each round, while the WB and CTB remain the same. Today could be an interesting day to grab the heavy WB off the shelf and give that a ride with the lower volume in play.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Minute Bike -Then- 2 Rounds 50 ft Bear Crawls Forward/ Backwards* 20″ DB Goblet Squat Hold 10 DB Push Press, each side 10 Hops Over DB *Switch directions each lap Get Fit Min 20 – 32 3 Rounds for Max Reps (AMRAP – Reps) EMOM x 12 :30 ON / :30 OFF Thrusters #75/55 Calories on Echo Bike Wall Walks Double Unders-This first piece is a nice primer for the strength to follow. Rotate through movements OTM, use this time to work on these movements/skills. Modify load of the Thruster, and range of motion on WW if needed to stay moving the entire :30 of each round. You dictate the effort/pace within the working window. Scoring: Combine all reps completed across all rounds. Get Strong Min 42 – 56 Back Squat (14 minutes to establish a heavy triple) You shoulder hit...Read more