CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run (100m forward, 100m backwards) Dynamic WU: 25′ Knee Hugs 25′ Shin Hugs 25′ Forward Plank Walk* (focus on ankles moving you) 25′ Frankenstein’s 25′ High Knees 25′ Bunny Hops Get Fit Min 20 – 32 For Time (Time) 30 – 60 – 90 – 120 Double Unders 40 – 30 – 20 – 10 Alternating DB Snatches #50/35 12 Min CapIt doesn’t need to be heavy to be tough. On both movements it could feel quite appealing to take breaks even when you don’t need to. Your job is to hang on and breathe through both movements while staying as efficient as possible. If the DU volume will hang you up consider knocking back the reps so you don’t spend too much of your time there. Get Strong Min 41 – 56 Back Squat (EMOM x 5 –...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 4 Rounds for Max Reps (AMRAP – Reps) 1. :90 Row for Calories 2. :90 Ab Mat Sit Ups / V-Ups 3. :90 Bike for Calories 4. :90 Burpees 5. :90 RestWorking on some aerobic capacity, the goal today is sustainability. Round one pay attention to Pace, RPM/Wattage, Reps on each movement/machine and see if you can maintain across all 4 rounds. Choose a “doable” sit up variation as well so you don’t blow up in the first :30 of each round on those – take breaks as needed but avoid failure. Burpees can also be any style needed to move continuously, including stepping down and up!Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Bike – Increase intensity each round 20″ ON / 10″ Easy Pace Then 10-12 Banded Straight Arm Pulldowns 10-12 Kip Swings (open and close shoulders and ribs) 5-6 Box Assisted DMU Then 30 Line Hops 20 Box Step Ups Get Fit Min 20 – 32 4 Rounds For Time (Time) 20 Box Jump Overs 24/20″ 15 C2B 12 Minute CapBJO don’t need to be lightning fast, but you should do all 20 in a row with consistent footwork. The CTB should be 1-3 sets, otherwise consider knocking the total volume back. Try to keep the CTB ROM in play today, even if that’s with a band assist or jumping pull up. 12 Mins might be a stretch for the cap, this should be a goal of sub 10! Get Strong Min 40 – 56 Push Press (E2MOM x 8 5...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 300m Run 3 Rounds 3x (Inchworm + 4 Shoulder Taps) 6/leg Glute Bridge Marches 6 Lying “Y” Press 6/leg Staggered Stance Deadlift Then 2 Wall Walks + 10″ Wall Facing Hold Then Warm Up to Deadlift working weight Get Fit Min 24 – 34 AMRAP x 10 (AMRAP – Rounds and Reps) 5 Power Cleans #205/145 5 Wall Walks-Ideally this would be singles on the Cleans straight into a smooth transition to the Wall Walks. I’d like to see a minimum of 5-6 rounds by the end. If you don’t think you can hit that, either the Clean is too heavy or it’s too many consecutive Wall Walks – make adjustments! Maybe try 185/125 (or less) and 3 Wall Walks. I think an interesting strategy might be to go every :90 per round on this workout for as long as...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 1:00 Bike :30 HS Hold + 15 Scap Pull Ups 10 Box Step Ups + 10 DB Strict Press 1:00 Bike 6-8 Pike Press on Box + 10 Kip Swings 8 Box Step Overs + 8 DB Push Press 1:00 Bike 3-4 Negative HSPU + 3-5 Strict Pull Ups 6 S-DB Box Step Overs + 6 DB Push Jerk Get Fit Min 20 – 34 EMOM x 15 – Max reps (AMRAP – Reps) :40 ON / :20 OFF 1. Push Ups 2. S-DB Box Step Overs 24/20″ #50/35 3. Shoulder to OH #135/95 4. Bike Calories 5. Rest (full min) Scoring: Combine all the reps completedA Spicy EMOM type workout to start the day. The Goal on Min 1 would be to have at least double digit Push Ups w/ full ROM each round. Find a steady rhythm on...Read more