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 E10MOM x 3 (Time) 40′ HS Walk 15 KB Swings #53/35 600m Run 15 KB Swings 20 KB Box Step Ups 24/20″You should cap yourself at 8 minutes each round to ensure a full 2 minute break before the next set. HS Walks can be skill work if needed, up to 1:00 of practice per round. The Run is a bit of a reset after the first two movements, but shouldn’t be overly slow. After your second set of swings you’ll finish the round with step ups – you can hold the KB any way you like for that. Scoring: Record your time to complete each roundRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 EMOM 12 Min 1. :40 Row Min 2. 8-10 Burpees Min 3. 10 DB Good Mornings Get Fit Min 20 – 34 For Time (Time) 20 Power Snatch #95/65 20/16 Calorie Row 15 Power Snatch #95/65 30/24 Calorie Row 10 Power Snatch #95/65 40/32 Calorie Row 5 Power Snatch #95/65 50/40 Calorie Row 14 Min CapWe would like to see some T&G sets from the start on the Power Snatch today. You should be able to maintain at least 5s for your chosen weight to make sense for this workout. The Row is just about consistent output as the Calories increase, so keep that in mind when you’re moving through your first 20/16 Cals – ask yourself “Will I be able to sustain a pace close to this?” Get Strong Min 42 – 56 Power Snatch (E3MOM x 3: 10...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata x 4 Rounds :20 on / :10 off -Increasing effort Bike then 3 Rounds 6 Scorpions :15s Hollow Hold then 3 Rounds 8 each direction Lateral Banded Walks 8 Jumping Lunges Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 80′ Farmers Carry Walking Lunges #50/35s 10 Box Jumps 24/20″ 15 Toes to BarLunges should be done in 20′ increments. 10 Box Jumps might not seem like a lot, but be cautious on your first rep coming off those Lunges – you’ll feel these more than you might think. The TTB should be done in 1-3 quick sets. If this is a challenging movement for you, scale the reps back or cap yourself with at least :30 left in the round to rest before starting the next interval. Scoring: record each round time Get Strong Min 43...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality EMOM 12 Min 1: 10-12 Up Downs Min 2: 6-8 Yoga Push Ups Min 3: 10 KB Pull Overs Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 6 Thrusters #95/65 2 Bar Muscle Ups Reps increase: 9/4, 12/6, 15/8, 18/10…Volume on the Thrusters is going to add up quickly, you may need to break sooner than you think especially with those BMU to follow. Feel free to modify the weight so that you could stay UB beyond the round of 12 – even if your strategy is to break anyway. Find a steady pace in order to control the HR enough to get through the BMU smoothly. If you have BMU but not massive capacity, volume can be modified to an increase of 1 rep per round as needed. There are also many good...Read more

CrossFit Covalence – CrossFit Track Sunday Time Intervals (Distance) 5 Rounds for Max Distance 2 Minute Run 2 Minute WalkTry and match your distances with every run. Keep your pacing within 5-10″ of each other.Read more