CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 on / :30 off Row for Distance Increase output each round then 10 Air Squats 20 Mountain Climbers 10 Empty Bar Front Squat 20 Mountain Climbers 10 Hang Squat Cleans Get Fit Min 25 – 50 25:00 Running Clock (Time) 500/450m Row 21 Front Squat #135/95 500/450m Row 15 Front Squat #185/125 500/450m Row 9 Front Squat #235/155 In remaining time establish a 3RM Front SquatThe Barbell will come from the floor today, so the Clean may also be a limiting factor! The RX weights might be a bit crazy for many of you, that’s on purpose. You should be figuring out how to grind through weights that make you a little uncomfortable. The 21s should be done in 3 or less sets, the 15s and 9s might be 1-4 sets. Choose your weight accordingly. Consider capping...Read more

CrossFit Covalence – CrossFit Track Sunday For Distance (Distance) 30 Minute Ruck 15 Minute Jog (no Ruck)Find a backpack or actual ruck and go out for a stroll. Make it a 15 minute out and back kind of walk so you can then drop your ruck and go for a jog. Time to accumulate some steps today!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4:00 On Machine or 800m Jog 1:00/Side in Twisted Cross then 3 Rounds 10 DB RDLs 10 Lateral DB Hops 5/5 Hang DB Snatch then Teach Burpee efficiency tips Get Fit Min 25 – 47 AMRAP x 22 – SOLO (AMRAP – Reps) 1:00 ON 1:00 OFF 5 Alternating DB Snatch #50/35 5 Lateral Burpees Over DB 10/10, 15/15, etc..This is a simple couplet focused on movement efficiency from start to finish. The 1 on / 1 off interval style allows for you to maintain a slightly more intense pacing, but not an all out sprint. Pick up exactly where you leave off each round and continue to climb the ladder. Scoring: Total Reps Completed AMRAP x 22 – PARTNERS (AMRAP – Reps) 5 Alternating DB Snatch 50/35 5 Lateral Burpees Over DB 10/10, 15/15, etc..Alternate working athletes OTM. One continuous climb,...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 10 Shoulder Circles in each direction 15 Banded Pass Throughs 50′ Bear Crawl 15 Banded Pull Aparts 10 Empty Bar Strict Press 50′ Bear Crawl then Split Jerk Technique work Get Strong Min 20 – 34 Split Jerk (E2MOM x 7 – 2 Reps) This should start with some footwork practice at lower weights, gradually building to something a bit heavier as you go. You don’t need to find a true 2RM today, but rather 2 heavy reps that feel the more technically smooth than usual. This will also help prime your shoulders for the metcon to follow. Get Fit Min 45 – 54 3 Rounds for Time (Time) 15 S-DB Box Step Overs 24/20″ #50/35 15 Shoulder to OH #155/105 9 Min CapThis should feel like a high intensity burner. Step Overs unbroken, at a pace you feel like...Read more

CrossFit Covalence – CrossFit 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 200m Run 10 Ring Rows 5 Inchworm + Push Ups 10 Jumping Squats Get Fit Min 20 – 45 AMRAP x 25 (AMRAP – Rounds and Reps) 200m Run 1 Round of “Cindy” 200m Run 2 Rounds of “Cindy” 200m/3, 200m/4, etc.. 1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air SquatsPush it hard or roll on cruise control, with both options focus intently on quality ROM on all three movements. Pull Ups with chin CLEAR above the bar. Push Ups w/ CHEST (not belly) touching the floor on each rep with a full lock out at the top. Squats to full depth and standing tall at the top...Read more