CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Coach led Dynamic Warm Up Then 4 Rounds – TABATA Up Downs (Burpee without chest touching the floor) Inchworm + Push Ups Air Squats Get Fit Min 20 – 32 For Time – SOLO (Time) 50 Wall Balls #20/14 40 Burpees to Target 6″ 30 Wall Balls 20 Burpees to Target 10 Wall Balls 12 Min Cap I encourage everyone to either go UB on the first set of 50 WB or at least take a huge bite out of those reps. That will set you up for a fun set of 40 Burpees to follow! Try to hold on the rest of the workout. AMRAP x 12 – PARTNER (AMRAP – Rounds and Reps) 50 Synchro Wall Balls #20/14 30 Synchro Burpees to Target 6″ Set up next to your partner and go rep for rep with them on...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :15 Max Hollow Rocks :15 Max Strict Pull Ups (or Ring Row) :30 KB Sumo Deadlift High Pull 35/26 1:00 Rest Get Fit Min 20 – 31 AMRAP x 11 (AMRAP – Reps) 50/40 Calorie Row 40 Toes to Bar 30 Hang Power Cleans #115/85 Max Ring Muscle Ups in remaining time Today is all about gymnastics capacity after massive amounts of fatigue. Race through the first 3 movements to earn time on the bar. Once you get there, be smart about how you’re breaking up sets to avoid blowing up completely prior to time running out. Your score is total MU reps. If you Don’t have MU, you can modify to Banded Strict Muscle Ups, low Ring Transitions, or even Jumping MU. Modify TTB volume in order to complete in 4-5 sets, same with Hang Power Cleans...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 AMRAP x 13 – Rest 4 – AMRAP x 13 (AMRAP – Rounds and Reps) AMRAP x 13 2-4-6-8-10..etc DB Box Step Overs #50/35 10-20-30-40.. etc Crossover Single Unders 50’/side S-Arm DB Overhead Carry after each round #50/35 Rest 4:00 AMRAP x 13 2-4-6-8-10…etc DB Push Press #50/35s 10/7 Calorie Bike 100′ DBL DB Front Rack Carry after each round #50/35s DB movements should be smooth, can hold DB however you’d like for the step overs. Should be able to get at least the 10s on the PP before you have to break, If you need to drop the weight to do so – lets do it. If athletes are...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Every 2:00 for 4 Sets 250m Row 1. Max Single Unders 2. Max Double Unders 3. Max Crossover Singles 4. Max Crossover Doubles Get Fit Min 22 – 47 AMRAP x 25 (AMRAP – Rounds and Reps) 400m Run 20 Box Jump Overs 24/20″ 3 Deadlift #275/185* *Add 3 reps to the DL each round The first few rounds can be paced out comfortably to get established. By the 3rd or 4th round the DL will start to become a much bigger factor (as the reps increase by 3 per round). Choose a weight you can do the round of 9 DL UB – though you don’t have to – it just shouldn’t stop you in your tracks at any point or get too sloppy. Set yourself up for success!Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike -Increasing pace every :30s then 2 Rounds 25′ Duck Walk 5 Tempo Back Squats* + 5 Speed Front Squats *(2 sec down, 2 sec pause in bottom) 2-3 Negative Pull Up into a dead hang Get Strong Min 18 – 28 Back Squat (Every 0:15 for 2:00 (8 rounds) – 1 Rep Keep barbell on back throughout) 2 minute set (1 rep/15 seconds) Rest 2:00 Then EMOM x 6 – 2 Reps Use the every :15 to continue your warm up. The weight doesn’t need to be crazy heavy, it’s about increasing ROM a bit, warming up the hips/ankles, and finding that consistent tempo/bounce. Your first Double should be at a moderate weight, then continue to gradually build over the next 5 sets. Remember this is more of a Primer for the legs so you are ready for...Read more