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

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds :20s Wall Facing Handstand Hold 8 Snatch Grip RDL 8 Snatch Grip Push Press 8 Muscle Snatch Get Fit Min 20 – 32 3 Rounds for Time (Time) 21 Power Snatch #75/55 7 Wall Walks 12 Min Cap You’ll want to have as many light Power Snatch variations up your sleeve as possible for this one. You might start with a faster Muscle Snatch, switch to Snake Snatch, then need a full on Power Snatch to rely move on the legs once your shoulders are wiped out by the third round. The 21 Power Snatch should be something that you could do unbroken. If not maybe try an 18 Power Snatch, 6 Wall Walk rep scheme or even a 15-5 and get through it as fast as possible. Movement efficiency on the Wall Walks is also super...Read more

CrossFit Covalence – CrossFit Track Sunday Pull up Maps on your phone, pick a spot thats 1 mile away. Run there. Do 100 Push Ups. Run Back. You’re welcome. 1-Mile Run (Time) Max Effort 1-Mile Run 100 Push Ups (Time) 1-Mile Run (Time) Max Effort 1-Mile RunRead more