CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 Single Unders :30 Kang Squats :30 Reverse Lunges then Pistol Progressions Get Fit Min 20 – 35 For Time (Time) 150-100-50 Double Unders 30-20-10 KB Swings 53/35 30-20-10 Alternating Pistols 15 Min CapWorkout Flow: 150 Double Unders 30 KB Swings 30 Pistols 100 Double Unders etc etc The Jump Rope can be a mix of Doubles and Singles (or just singles) as needed to complete the full jumping volume when possible. Swings should be done in 1-2 sets each round, choose your KB based on that. Pistols should be where the majority of the coaching/practice time is spent before starting the workout. Today is a good day to introduce progressions beyond just sitting to a target for those able. Options include: Band assisted pistols (across low J-cups on a rig), heel elevated pistols, plate counterbalanced pistols, or...Read more

CrossFit Covalence – CrossFit Track Sunday Derby Weekend Running!!! 6 Rounds For Speed (Checkmark) 2 Minutes of Running 4 Minutes Walking RestSince we just had the Fastest Two Minutes in Sports yesterday, lets see how fast we can go! Use all six rounds to gradually build up your speed. Your first round should be your slowest, easing your way into these sprints. Your last round will also probably be pretty slow but want you to push as hard as you can. Your 2 minute speed breakdown should look like First 30 sec: gradually building speed Second 30 sec: pushing hard to a top sustainable speed Final minute: sprint hard and hang on for dear life. If you haven’t all out sprinted in a while, then test your speed at around 70-80%. Dont go pulling a hammy!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Steady Bike/Row then 2 Rounds 10 Air Squats 10 Kip Swings 10 Push Ups then Barbell Warm Up of choice into building to moderate Clean Complex Get Fit Min 26 – 50 6 Rounds – SOLO (Calories) 3:00 ON 1:00 OFF 1 Clean Complex* 6 Ring Muscle Ups Max Calories on Bike OR RowerClean Complex: 1 Squat Clean + 2 Hang Squat Cleans Each rounds starts with a heavy Clean Complex, building in weight across the 5 attempts. Then immediately going into 6 Ring Muscle Ups or 6 reps of the hardest upper body pulling variation you can complete (RMU/BMU, CTB, Strict Pull Up, Pull Ups, etc.). With time remaining you’ll accumulate calories on a Bike or Rower (Bike is default option). In your short rest window, you’ll make your weight change for the next round. AMRAP x 24 – PARTNERS...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Jog (or 10 Shuttles 15′ down and back) 8 Muscle Snatch 12 Lateral Bar Hops 16 Plank Shoulder Taps Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 8 Power Snatch #135/95 12 Box Jump Overs 24/20″ 30′ HS WalkChoose a Snatch weight you could complete in 1-2 T&G sets, though singles is a fine way to approach this workout if you can establish a controlled rhythm. Box Jump Overs should have a step down. The HS Walk should be 15′ out and back, working to maintain at least 5′ increments UB. Substitutes for HS Walk can include kicking up and taking multiple attempts towards a wall or Wall Walks, both should be 1 per 10′. Get Strong Min 42 – 54 Power Snatch (Every 90 Seconds x 8 3 T&G Reps) -Start a...Read more

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 20 – 50 EMOM x 30 (AMRAP – Rounds) 1. Burpees Over Rower 2. Calorie Row 3. Alternating DB Snatch #50/35 Level 4 – 15 Burpees / 20/16 Cal Row / 20 Alt Snatch Level 3 – 12 Burpees / 16/12 Cal Row / 16 Alt Snatch Level 2 – 10 Burpees / 12/10 Cal Row / 12 Alt Snatch Level 1 – 8 Burpees / 10/8 Cal Row / 10 Alt SnatcThis is a challenge for those who like to take it to the limit. Choose a version of the EMOM that you think you can finish and hold on for 30 minutes. If you are too ambitious and come up short...Read more