CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 12 V-Ups 12 Lunges Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Rounds and Reps) 15 Toes to Bar 100m Run (or 5 Shuttles 25′ down and back) 15 DB Box Step Overs 24/20″ #50/35s 100m Run-This is on the shorter side of workouts, so your willingness to push the intensity a bit should be high. The way you make this intense is by completing the sets of 15 in 1-2 efforts each time. The Runs are there as spacers to save the grip and help keep your heart rate managed. Focus on movement efficiency in terms of consistent TTBs and solid footwork on the Step Overs. Get Strong Min 40 – 55 Seated Overhead Press (Every 2:30 x 6 – 5 Reps) -Set up a low rack and complete sets of 7...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 5 Strict Pull Ups 5 Strict HSPU 10 RKBS 53/35 Get Fit Min 20 – 34 Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Jackie Pro – 2022 CrossFit Games Event (Time) 1,000m Row 50 Thrusters #95/65 30 Bar Muscle Ups ***To complete this version, you must be able to complete the row 3:15 or less for Men 3:40 or less for Women Otherwise complete standard Benchmark Jackie 14 Minute Time CapFirst, remember this is a CrossFit Games workout, created for the most elite in the world. This should tell you right away that the vast majority will need some scaling and modification to get the most out of this piece. The caveat of this workout is the mandatory pacing of the Row, to earn the “RX” you must finish...Read more

CrossFit Covalence – CrossFit Track Sunday 4 Rounds Work:Rest 1:1 Gradually increase your speed each round. Shoot to cut down 5-10 seconds with each lap. Your last 800m should feel like a near sprint. 800m Run (Time) Max Effort 800m RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400-400-200-200m Run 1:00 Rest Between Increase speed each set Get Strong Min 20 – 45 Bench Press (E5MOM x 5 – SOLO) 10 Bench Press Reps + 30 Seconds MAX Calories on Echo Bike -Each round start with a challenging set of 10, tough enough that you’ll likely want a spotter. Then immediately hop onto the bike and push at 90%+ effort for :20. It’s bike of choice today, Air Bike or Erg, but if you go Erg really crank up that damper and drive those legs through the mud with everything you’ve got. PARTNERS (AMRAP – Reps) Same as above, score for pairs is best lifts for a total + total calories on Bike Ex: 205lb + 165lb = 365lbs / 87 Cals + 68 Cals = 155 / 365+155 = 520 as the final score Cash Out Min...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 100m Run 4 Inchworms + Pike Push Up 8 OHS w/ bar or PVC w/ :01 pause in bottom Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Reps) 2 HSPU 2 Hang Squat Snatch #115/85 Reps increase… 4/4, 6/6, 8/8, etcTwo high skill movements coupled together means you need to make some very deliberate choices before you try to attack. The HSPU can be kipped today, which allows for high rep and fast cycle speed if you have that skill, otherwise, consider doing Push Ups on a pair of DBs or something else you can complete bigger sets of. The HSS as RX should be considered light to moderate. Those using the RX weight should plan on staying UB through the 8 and maybe even the 10 and beyond. Set yourself up with a weight...Read more