CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 Slow on Machine of Choice then 3 Rounds :20 Squat Hold into 10 Alt Lunges Get Strong Min 20 – 35 Back Squat (EMOM x 5 – 2 Reps Then Evert 2:30 x 4 – 2 Reps) We are Squatting first today! Use that EMOM as an extended warm up and start towards your build to the 4 heavy sets at the end . Set yourself up for success by focusing on speed out of the bottom. Get Fit Min 44 – 56 3 Rounds for Time – SOLO (Time) 20 Alternating Pistols (or Lunges) 15 Back Squats #135/95 10 Strict Pull Ups 12 Min CapIt’s not overly common that we have Back Squats in workouts, but they provide an element of a “grind”. This is due to the fact that you can just hang out with the bar...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 200/175m Row 12 Alternating DB Snatch Get Fit Min 20 – 38 For Time (Time) 1000/900m Row 21 Power Snatch #95/65 750/650m Row 15 Power Snatch #135/95 500/450m Row 9 Power Snatch #165/115 18 Minute Time CapSome of those Snatch weights will get out of hand for many affiliate level athletes. Before the workout starts, pick three weights you can complete using the assigned rep schemes – You should make at least SOME jump each round. Get Strong Min 44 – 54 Power Snatch (EMOM x 10 3 Reps – Touch N Go ) Continue on with your Snatch momentum with a T&G build across these 10 sets. Moving the barbell well is just as important as the weight on this piece.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 Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsIf at any point you cannot continue the EMOM, take a full minute off! If you don’t think you can make it 15+ rounds, scale the rep scheme from the start. For more “beginner level” athletes, this could easily be a round every :90 or 2:00!Read more

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