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 22 – 52 AMRAP x 30 (AMRAP – Rounds and Reps) 200m Run 12 DB Romanian DL 12 Box Jumps 30/24″ 12 Alt Renegade Rows 1:00 RestThis is a very “steady state” type of piece. The Runs should be smooth and comfortable to kick off each round. The RDLs should have a bit of slower tempo on the way down, but you can stand up forcefully. Grab any pair of DBs that allows you to complete both the RDLs and Rows UB. The Box Jumps should be slightly higher than you’re used to, one jump at a time with a step or hand assisted hop down between reps. The Renegade Rows should be...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30″ ON / 30″ OFF Row for Meters Increase effort each round then 2 Rounds 10 Kip Swings 10 Muscle Cleans 10 Push Press Get Fit Min 20 – 38 E6MOM x 3 (3 Rounds for time) 500m/450m Row 25 Pull Ups 10 Clean & Jerks* *Weights R1: #135/95 R2: #165/115 R3: #195/135These should be treated like intervals, but not with “all out” type efforts. The Row shouldn’t interfere with the bigger sets of Pull Ups too much. The C&J should be singles from start to finish for just about everyone. Modify the weight as needed to have a chance to finish the final set of 10 reps… Scoring: record your time to complete each round Get Strong Min 45 – 55 Clean and Jerk (10 minutes to establish a heavy double) You’re just riding the momentum from the previous...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 16 S-Leg V-Ups 50 Single Under or Skips Get Fit Min 20 – 35 3 Rounds for Time (Time) 400m Run 21 T2B 100 Double Unders 15 Minute CapBodyweight only in the workout today, that means you have the ability to push the pace and take chances a bit more than normal. The top athletes will attempt to stay UB from start to finish. Having said that, there’s no harm in breaking up the TTB into 2-4 quick sets to stay in control, just minimize rest between sets. The Double Unders should be done in less than 2:00 per round, and hopefully closer to 1:00-1:15 or so. Make a goal for all three movements (run pace, TTB sets, and DU sets) and try to stick to it! Get Strong Min 42 – 57 Back Squat (E3MOM...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 5 Burpees 10 RDLs 10 Kip Swings Get Fit Min 20 – 34 For Time (Time) 20 Burpee Box Jump Overs 24/20″ 10 Deadlift #225/155 5 Bar Muscle Ups 20 Deadlift 10 Bar Muscle Ups 30 Deadlift 15 Bar Muscle Ups 20 Burpee Box Jump Overs 14 Minute Cap-You have a buy in a cash out with some Burpee Box Jump Overs just in case your DL/BMU couplet wasn’t enough haha. Both the DL and BMU have ascending rep schemes, meaning you’ll need to plan breaks as the reps get a bit higher. Try to avoid pushing to your limits early as you’ll need to have some gas in the tank for that set of 30 DL and 15 BMU. Once you’re done your last BMU go as fast as possible on the BBJO to finish. Get Strong...Read more

CrossFit Covalence – CrossFit Track Sunday Working on our speed and seeing how hard we can push and still maintain our output. 200m Run (Time) 6 Sets Set 1: moderate speed, conversation pace. Sets 2-4: increase your speed each set, reducing your time by 5 seconds each time to find your top sustainable speed. Sets 5-6: maintain your top speed and match your 4th round for two more sets. 400m Run (Time) Max Effort 400m RunSame as the 200m runs. 6 Sets Set 1: moderate speed, conversation pace. Sets 2-4: increase your speed each set, reducing your time by 5 seconds each time. 4th round should be your max sustainable speed. Sets 5-6: match your time/speed for set 4.Read more