CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 2 Wall Walks into :10 HS Hold 10 Barbell Strict Press 5 OHS w/ :02 Pause in the bottom Get Fit Min 20 – 32 3 Rounds for Time (Time) 15 Thrusters #75/55 5 Wall Walks 15 Overhead Squats #75/55 5 Wall Walks 12 Min CapThe Barbell is intentionally light to encourage big (probably UB) sets of both Thrusters and OHS. The real challenge becomes controlling the heart rate and shoulder fatigue heading into the second round and beyond. You need to average about a minute per station or better to finish under the cap – pace this strategically based on your strengths. Get Strong Min 42 – 56 Back Rack Lunge (14 Minutes to complete: 10 – 10 – 10 – 10 – 10 (5/leg)) -Barbell comes out of a rack. Alternate legs stepping backwards and controlling...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 10 Horizontal Ring Rows 10 Kipping Knee Tucks Get Fit Min 22 – 52 6 Rounds for Max Reps (AMRAP – Reps) 3:00 ON / 2:00 OFF 1,000m / 900m Bike Max Strict Pull Ups / T2BAlternate rounds between the Pull Ups and TTB. If you can’t hit a minimum of 5 reps (of either) fresh, modify or add assistance as needed to get some challenging reps in. The Bike/machine should be about 2:00 of work each round . If you’re not sure about distance conversions or scaling on other machines, just go for the 2:00 with a solid effort then move to the gymnastics.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 100m Run 10 Alt Jumping Lunges 100m Run 10 Barbell Kang Squats Get Strong Min 18 – 38 Back Squat (20 minutes to establish a Heavy Single) This is a fairly lengthy Back Squat session to kick things off. Use the first 5-6 minutes to hit a handful of reps at lighter sets – building the pattern, bar path, and opening the ROM you’ll need for later lifts. Once you feel super warm you can take a more aggressive approach in terms of weight jumps to the ballpark you expect the be in for the heavier reps. Get Fit Min 47 – 55 AMRAP x 8 (AMRAP – Reps) 800m Run Max Hang Squat Cleans #155/105This will certainly finish off your legs for the day. Run a hard 800m allowing for a minimum of 3:00+ with the Barbell....Read more

Announcements Afternooners: Be on the lookout for Coach Erica’s classes this week and on! I’m sure you won’t want to miss out! CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 5 Rounds :30 On / :30 Off Row for Calories Increase output each round then 3 Rounds 10 Lateral Hops Over Rower 10 Air Squats Get Fit Min 25 – 50 E5MOM x 5 (5 Rounds for time ↓ shorter is better) 15/12 Calorie Row 25 Wallballs #20/14 12 Lateral Burpees over RowerThe volume is not crazy for a 25 minute piece at all. This means we want you to push hard all 5 intervals. A really solid effort could lead to 2:30 on / 2:30 off – or at worst it should be 3:00 on / 2:00 off. If you find that you have less than :90 rest in any round, chop the rep scheme way back...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 12-9-6 Empty Bar Deadlift 4-3-2 Inchworm + Push Up Get Fit Min 22 – 30 Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsThis is a classic CF Benchmark. To use the RX DL weight you should be able to hit a double digit set with that weight, maybe even the first set unbroken – though not fully necessary. The HSPU can (should) be kipping with a focus on cycle speed. If you need a break, kick down and get off your arms – try not to hang out upside down too long. This should be a sub 8 minute workout if modified correctly with weight and HSPU variation. Get Strong Min 40 – 52 Deadlift (12 minutes to complete: 5 – 5 – 3 – 3 – 3 – 3) Continue deadlifting at or...Read more