CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Bike w/ increasing intensity each effort then Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 24/18 Calorie Bike 6 Wall Walks 8 Hang Squat Snatch #115/85 1:30 RestThe Snatches are not super heavy on purpose, but cycling 115/85 might not be as smooth as you think with a high heart rate and coming off the Wall Walks. Take a moment to compose yourself before picking up the barbell for a chunk...Read more

CrossFit Covalence – CrossFit Rest DayRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Slow Row Then 10 Air Squats 20 Mountain Climbers 10 Kang Squats 20 Alternating Split Squats (jumping if possible) 10 Lateral Squats (5/side) Get Fit Min 20 – 41 AMRAP x 21 – SOLO (AMRAP – Rounds and Reps) 21/18 Calorie Row 21 Back Squats #185/135 1:00 RestThe barbell will be coming from the rack today. Choose a weight that you can get through the 21 reps in 3 sets or less (i.e. 7/7/7). You can rack/unrack the bar as needed. A solid goal is 4-5 rounds – and yes that’s a lot of Back Squatting… AMRAP x 21 – PARTNERS (AMRAP – Rounds and Reps) 42 Calorie Row 42 Back Squats #185/135Share reps anyway, try to pick a partner that you can share a barbell with, you could even do a really quick change of weights if absolutely needed. For...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then 5 Burpees 10 Muscle Cleans (empty bar) 5 Burpees 10 High Hang Power Cleans 5 Burpees 10 Power Cleans Get Fit Min 16 – 34 5 Rounds: AMRAP x 2 (5 Rounds for reps) 2 min ON / 2 min OFF 100m Run 8 Bar Facing Burpees Max Power Cleans #155/105You should have 1:00+ for Cleans each round, and with the amount of rest built in it might be worth playing with some T&G sets to open up earlier rounds. This workout can also be turned into a partner type WOD, in regards to just sharing equipment and alternating 2:00 work/rest windows for logistic purposes. Get Strong Min 42 – 56 Power Clean (EMOM x 14) Rounds alternating between: Rd 1: 1 Power Cleans Rd 2: 1 Set of Bar Muscle Ups Build across your 7 Power...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 25 – 55 E10MOM x 3 (3 Rounds for time) 1000/900m Row 100 Crossover Single Unders 25 S-DB Hang Clean and Jerk #50/35Today is the perfect day to spend some time cleaning up your Rowing technique. MANY affiliate athletes don’t get coached or bother dialing in the finer points of a solid stroke. This leads to major inefficiency and wasted energy. Coaches, after the dynamic WU spend a good amount of time working with athletes on their positions, tempo, and how to use the monitor and damper correctly and to their advantage. Spoiler alert, none of you should be Rowing anywhere near a 10 damper almost everRead more