CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 1:00 Single Unders :30 Dead Hang :30 PVC OHS w/ :01 Pause in Bottom then 2 Rounds 10 Kip Swings 10 Russian KB Swings Get Fit Min 20 – 45 For Time – Regionals 11.4 – SOLO (Time) 100 Pull Ups 100 KB Swings #53/35 100 Double Unders 100 Overhead Squats #95/65 25 Min CapThis can easily be modified to 1/2 or 3/4 Regionals 11.4. The movements can be scaled further within those rep schemes. Some athletes may be capable of taking on the full version with reasonable intensity. Starting with 100 Pull Ups is a good little reminder that Murph is coming in about a week… Break up sets keeping in mind that you’ll need grip for the swings to follow. This workout comes down to your willingness to grind through 100 OHS with a really high...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 3 Rounds 4 Inchworm + Push Up 12 Alt Reverse Lunges then Wall Walk skill work Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Reps) 10 Wall Walks 100 Plate OH Walking Lunge Steps #45/35To say shoulder fatigue (and your overhead position) will be the limiting factor here would be an understatement. Try to be efficient on the Wall Walks, not just on the way up, but move very quickly back to the floor once you reach the top of the rep. The OH Lunge Steps can be in lanes or a bit free flowing as floor space permits. You’re looking to complete the full 100 reps before heading back to the Wall with whatever time you have remaining. Only some of the Class super heroes will get a single Lunge in R2. Get...Read more

CrossFit Covalence – CrossFit Warm Up 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 2 Rounds Sco 10 Alt S-Leg V-Ups 10 Empty Bar Sumo DL then Teach Sumo DLHP w/ Barbell (or KB if needed) Get Fit Min 24 – 48 For Time (Time) 200m Run 9 Sumo DLHP #95/65 9 V-Ups 400m Run 15 Sumo DLHP #95/65 15 V-Ups 600m Run 21 Sumo DLHP #95/65 21 V-Ups 800m Run 27 Sumo DLHP #95/65 27 V-Ups 24 Min CapThe Running pace is actually the most important part of this workout. As the distance increases you need to settle into a pace you can maintain coming off two metabolically taxing in-gym movements. On the SDLHP, 95/65 isn’t actually that light for many, don’t be afraid to knock...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Steady on Bike/Machine then 10 Kang Squats w/ :02 Bottom Hold 10 Glute Bridges 10 Superman 10 Medball Front Squats then Medball Clean Practice (use to initiate each WB set during metcon) Get Fit Min 20 – 45 For Time (Time) Sprint to 250/220 Total Reps 1:00 Wall Balls #20/14 2:00 Calorie Bike 2:00 Rest 25 Min Cap (5 Rounds)This is not an automatic finish for most. You’ll have to be willing to push the Bike (or other machine) enough to earn some Calories early on. Once the fatigue sets in later on, it will be hard to keep a meaningful pace on the machine – and may cause you to break the WB more than you think. If you can’t finish the reps in 5 rounds, your score if your total reps completed. If you don’t finish all 250/220 reps...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 2 Rounds 10 Good Mornings 10 Barbell Strict Press then Empty Barbell Cycling Practice Get Fit Min 20 – 35 5 Rounds for Time (Time) 200m Run 1 Barbell Complex #185/125 Complex: 5 Deadlift 4 Hang Power Cleans 3 Jerks 15 Min CapYour top focus is completing the Barbell Complex UB every round. That means you’ll need to pace your runs to accommodate your fatigue. The weight is set a bit high to give better athletes a challenge, but should be modified for probably 90% of athletes taking this on. If you can’t do all 5 rounds UB, you did not accomplish the main objective, so modify accordingly! Get Strong Min 45 – 55 Deadlift (E2MOM x 5 10 – 8 – 6- 4 – 2) Focus in on that set up position and feel that pressure...Read more