CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 20 – 32 2025 CrossFit Community Cup Workout #2 (4 Rounds for reps) Complete as many reps as possible following the interval of: 2 minutes of work 1-minute rest 2 minutes of work 1-minute rest 2 minutes of work 1-minute rest 3 minutes of work Rounds 1 and 2 15 toes-to-bars 15 overhead squats #95/65 Max-calorie row Rounds 3 and 4 15-calorie row 15 overhead squats #95/65 Max chest-to-bar pull-upsAll scales and variations are linked below…...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 22 – 52 E2MOM x 15 (Checkmark) Rd 1. 16 Reverse Deficit Lunges (8/side) Rd 2. 16 Kroc Rows (8/arm) Rd 3. 10 Dips + :15 HoldYou’re doing 5 rounds of this triplet. The Deficit Lunges will have you starting by standing on a plate (height is your choice 1-5″). Step back off the plate and Lunge your knee to the ground, then step back up on to the plate to finish, alternating legs. The Kroc Row is a dynamic bench/box supported S-Arm DB Row. It’s designed to be quite heavy as you can use the twist of the torso as added momentum. Dips can be fixed or on rings, but...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 20 Walking Lunge Steps 10 S-Arm Ring Rows (5/arm) 5 Inchworms Get Fit Min 20 – 40 2025 CrossFit Community Cup Workout #1 (AMRAP – Rounds and Reps) AMRAP x 20 15 Box Jump Overs 24/20” 10 DB Snatches #50/35 5 HSPUWorkout #1 will be adjusted for all divisions: Beginner – Novice – Intermediate – Advanced – Pro Link for all scales and variations… https://games-assets.crossfit.com/s3fs-public/2025-05/CFG25%20CC%20Workout%201%20Scorecard_V4_feaiuvhnaj_2.pdf?ZxfN4vGWKAQ06Anc4Ll105BQ_YMJ8gG3 Get Strong Min 45 – 55 Weighted Pull-ups (10 Minutes to establish a 2RM) Can be a pull-up or a chin-up. Finishing off your grip and pull for the day. For those still developing their Strict Pull Up, use a band assist and use the least amount of tension necessary to complete 2 reps. Others can load their Pull Up any way, weight vest, ruck, chain belt, weight between legs, etc.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 10 A-Jumps to a plate 10 Up-Downs Get Fit Min 20 – 34 For Time (Time) 100 Wall Balls #20/14* *Every 2:00 until completion (inc 0:00) 10 Burpees (target) Time Cap: 14 minutes Rx+: 15 Burpees (target)You have 7 – 2:00 rounds to try and finish the workout, and most of you should well before that. The Burpees should always take less than :60, if you think that will be a problem knock it back to 8 reps or maybe even less. The WB can be done in as many sets as it takes, breaking often with short rest might be a good strategy for many of you to keep the heart rate in control as much as possible. Goal is sub 10 on this! Get Strong Min 44 – 56 Bench Press (12 minutes...Read more

CrossFit Covalence – CrossFit Announcement This week we will be doing the CrossFit Community Cup! For more info: Overview of the Community Cup | CrossFit Games The class workouts for Monday, Wednesday, and Friday will be from the Community Cup workouts. This is a great way to test your fitness, just like The Open BUT you will be able to compare yourself with people that are at your skill level. Whether that’s a Beginner or a Pro, you can see how you stack up against CrossFitters that are in your skill range. This is another opportunity to test your fitness. Enjoy the process and the workouts! Warm-up Min 0 – 12 4 Rounds :20 on :20 off Flutter Kicks Barbell Z-Press Mountain Climbers Barbell Muscle Clean Today’s class will be packed so make sure to move with purpose on the warm up so we can start the 20 minute lifting...Read more