CrossFit Covalence – CrossFit Warm-up Min 0-12 3:00 Slow Machine (or Run) then 4 Rounds 5 Muscle Cleans 5 Push Press 5 Push Ups Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 5 Hang Power Cleans #155/105 6 Shoulder to OH #155/105 7 HSPU 1:00 RestTo use the RX weight you should be able to complete the 5+6 UB. It doesn’t mean you must stay UB throughout, just that it’s not going to turn into singles or too much rest later in this long AMRAP. HSPU can be kipping or strict. The can also just become Hand Release Push Ups as needed also. Get Strong Min 45 – 55 Power Clean (10 minutes to find a heavy double) Today’s double will be touch and go. However you can pause in the front rack, the hang or cycle the reps straight through.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 23 – 53 Every 90″ x 20 (30 min) (Checkmark) Rd 1. 16 Kroc Rows (8/side) Rd 2. 16 A-Jumps Rd 3. 20/16 Calories on Machine of Choice Rd 4. Rest Rotate movements on the :90This will not be an easy piece, even with the “choose your own adventure” part built in. The Kroc Rows should be HEAVY. It’s a supported S-Arm Row with the ability to add some trunk twist for power and momentum. Think of it as loading a massive punch. The A-Jumps are an Air Squat with plates or a small box between your feet, and at the top of the Squat you jump and land on the box/plates. Then you...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row for Distance Increase efforts each round Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Reps) 1000m Row then 3 – 6 – 9 – 12 – 15… Thrusters #95/65 Chest to BarThere’s no good reason to hit the gas pedal on the Row, settle into a pace that allows your heart rate to come up to a sustainable level. Be very deliberate once you start the Thruster/CTB portion. Take the time you need on transitions to stay UB on both movements for a while. You should begin breaking by the double digit sets, this is far too long of a workout to have a Fran type feel. Be smart and strategic! Scoring: total reps completed of Thrusters and C2B Get Strong Min 42 – 56 Front Squat (E2MOM x 7 –...Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 2 Rounds 3 Inchworms 10 S-Leg Glute Bridges (5/side) then 2 Rounds 10 Light Deadlift 1 Wall Walk + :05 Nose and Toes Hold Get Fit Min 20 – 36 For Time (2 Rounds for time) 21 – 15 – 9 Deadlift #185/125 9 – 6 – 3 Wall Walks 3:00 Rest 21 – 15 – 9 Sumo DLHP #95/65 9 – 6 – 3 Wall Walks 16 Min CapBack to back similar couplets, both requiring some intensity! The DL and Sumo DL sets should be done in 1-2 efforts, scale the weights to make that happen. The Wall Walks will end up being more of a grind. If you’re still building your Wall Walk abilities, just go as high as you feel comfortable then return back to the floor. You have about 6:30 per couplet to finish under the cap, so if...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run or 1:00 Bike/Row then 3 Rounds :20 Single Unders :20 Rest :20 V-Ups :20 Rest Get Fit Min 18 – 34 EMOM x 16 (AMRAP – Reps) 1. 40 Crossover Single Unders 2. 16/12 Calorie Bike or Row 3. Max Toes to Bar 4. Rest *Score is total toes to barYou have 4 rounds of this EMOM, the Jump Rope reps are about establishing a rhythm and developing skill under fatigue. Push the Bike hard for about :40-:45 at the most to accumulate your calories, leaving a short time to breathe and transition before the TTB. Use the full :60 to accumulate TTB reps, you can hit multiple set in the minute window as needed. Get Strong Min 44 – 56 Power Snatch (E2MOM x 6 – 1 rep of complex) Complex: 1 Power Snatch 1 Hang Power Snatch 1...Read more