CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 12 Lateral Box S-Leg Step Ups (6/leg) 12 Empty Bar RDLs Get Fit Min 16 – 36 Workout #1 AMRAP x 20 (AMRAP – Rounds and Reps) 400m Run 5-10-15… Single DB Box Step Ups 24/20” with #50/35 5-10-15…Deadlifts #225/155This workout should be a very deliberate steady grind, don’t come out fast at all. The rep scheme gets wild after the first few rounds as the Step Ups and DL increase by 5 reps each round . You’ll be forced to take decent breaks in later rounds. On the Deadlift, you should be using a weight that you can confidently hit a set of 15 UB reps with. Even if you can use #225/155, that doesn’t mean you should for a workout of this duration. Get Fit Min 44 – 56 Workout #2!!! AMRAP x 1 – 4...Read more

CrossFit Covalence – CrossFit Rest DayRead more

CrossFit Covalence – CrossFit DERBY DAY!!! In honor of the Kentucky Derby, we will be doing 2 minutes of exercises for max reps! Until you reach 120!!! (Time) 2 Minutes ON, 2 Minutes OFF BURPEES!!!Complete the most burpees you can in 2 minutes, then take two minutes of rest. Repeat until you reach 120 reps!!! Enjoy!Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 20” ON / 20” OFF Plate Jumps Air Squats Row Get Fit Min 20 – 35 For Time (Time) 21 – 15 – 9 Box Jump Overs 30/24” Hang Squat Clean Thrusters #95/65 Calorie Row 15 Minute Time CapThe Box Jump Overs should just be smooth and steady through the first 21 reps. The real time will be made up on the Clusters, and how fast and efficient you can be with the barbell. They don’t need to be UB, just keep rest to a minimum after a decent chunk. The Row can serve as another way to seperate yourself OR as a recovery after big sets with the barbell. Get Strong Min 45 – 56 Clean and Jerk (0:00 – 5:00 EMOM x 5 – 2 Reps 5:00 – 11:00 E2MOM x 3 – 2 Reps –...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 movement Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 200m Run 16 Half Kneeling “Bottoms Up” Single KB Press #35/26 (8 per side) 1 minute Rest 200m Run 24 Goblet Split Squats #35/25 (12 per side)A Bottoms Up KB Press is just like it sounds, hold the KB in one hand with the flat bottom of the KB pointing straight up to the ceiling in the front rack. It’s going to take a lot of balance and pressing tempo to stay in control of the KB to avoid letting it tip over. The Half Kneeling position should help – same side knee down on the floor. Maybe will need to go...Read more