CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 5 Shuttle Runs 10 Burpees then 2 Rounds 10 Muscle Cleans 10 Jumping Pull Ups Get Fit Min 28 – 50 For Time (Time) 27 Power Cleans #135/95 12 Bar Muscle Ups 3:00 Rest 21 Power Cleans 9 Bar Muscle Ups 3:00 Rest 15 Power Cleans 6 Bar Muscle Ups 3:00 Rest 9 Power Cleans 3 Bar Muscle Ups 22 Min CapThis piece should encourage you to push your limits in terms of barbell cycling and gymnastic capacity. The very best should open each rounds of Cleans with a smooth T&G set before finishing the steady singles. The BMU should be in 1-3 reasonably quick sets in the first two rounds. The extensive rest time should allow the heart rate to come down and grip to rest a bit to give a good push in the following effort....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 250m Row 1 Set Strict HSPU (Max 10 reps) :30s Rest Get Fit Min 16 – 36 E4MOM x 5 (AMRAP – Reps) 400m Run Max Sets of 5 Thrusters #115/75-If the run is taking longer than 2:30, we suggest scaling the distance. You must go unbroken on the sets of 5 on the Thrusters today, so don’t pick up the bar until you’re ready. There is no rest between these rounds, so time your last set of Thrusters accordingly. You MUST drop the bar and reset after the fifth rep. Scoring: total reps completed Get Strong Min 46 – 56 Thruster (EMOM x 10 – 1 Thruster) Build across the 10 minutes to a heavy single thruster for the day. The barbell comes from the ground!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :10 HS Hold / Pike Push Up Plank 10 Empty Bar DL 10 Lateral Hops over Bar Get Fit Min 20 – 35 6 Rounds (Time) 8 Handstand Push Ups 10 Deadlift #155/105 12 Box Jumps 24/20″ 15 Min CapThe Deadlift is designed to be smooth UB sets from start to finish. HSPU can be kipping today if you have the ability to control yourself under this much overall fatigue. The reps can also be knocked back, but don’t change the ROM if you cannot complete the reps, instead change to a different movement variation. Rounds need to average 2:30 or better (hopefully closer to 2:00 or under) to get this done under the cap. Get Strong Min 45 – 55 EMOM x 10 (Weight) 2 Sandbag Clean to Shoulder per minuteDrop and reset the sandbag between each...Read more

CrossFit Covalence – CrossFit Track Sunday For Time (Time) 400m Run 1 minute walk 800m Run 1 minute walk 1200m Run 1 minute walk 1600m Run 1 minute walk 1200m Run 1 minute walk 800m Run 1 minute Walk 400m RunThat one minute walking break will seem like five seconds as you get into the middle parts of this workout. The goal for today is to maintain a consistent running pace for all distances. Don’t let the longer distances drag your speed down.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 3 Rounds 5 Kang Squats 5 Burpee Pull Ups then 3 Rounds 10 Wall Balls (can be light) :10-:15 Ring or Box Support Get Fit Min 20 – 44 AMRAP x 24 – SOLO (AMRAP – Rounds & Reps) 60 Wall Balls #20/14 to a 10/9′ ft Target 8 Ring Muscle Ups 10 Wall WalksPlay to your strengths on this piece. If RMU will be what slows you down, consider scaling the reps or maybe doing 4 reps before the Wall Walks and 4 reps after the Wall Walks to break the set up. AMRAP x 24 – PARTNERS (AMRAP – Rounds & Reps) 80 Wall Balls #20/14 10/9′ 10 Ring Muscle Ups 12 Wall WalksSplit reps anyway with your partner. Cash Out Min 50 – 55 Sandbag Hold (Time) Max Hold!!! We’ve got five minutes to pick...Read more