CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Machine of Choice -Then3 Rounds 3 Inchworm + 10 Shoulder Taps 10 Banded Pull Aparts 10/side Banded Lateral Walks Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Rounds and Reps) 60 Double Unders 20 Wall Balls #20/14 3 Thrusters #155/10510 minutes is a relatively quick AMRAP so test your limits and go for bigger sets on the Double Unders and Wall Balls. The Thrusters should be at a tough wieight but something that can be done UB. Completing four rounds of this would be solid, but can anyone go 5+ rounds? Get Strong Min 38 – 58 Back Squat (20 minutes to complete 5 x 5 Increase weight across sets) Classic 5×5. First set is a working, heavy set. Get your warm up sets done before you count your first set of five. Gradually build up to a...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run -Then3 Rounds 4 Inchworm to Spiderman 6 KB Deadlift (KB to heels) 6 Ring Rows Get Fit Min 16 – 56 Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups40 Minute Time Cap for Class Each of the 5 Rounds should be about 4 mins on the Run, and 2 mins allotted for both the Swings and Pull Ups, which would get you done in 40 min or less. If you’ve never done this don’t underestimate the grip fatigue from the amount of hanging on that needs to happen. Reasonable sets with short breaks even from the start is not a bad strategy, just don’t let that rest get out of control later on. And as always, scale the weight, reps, and distance as needed to feel confident in taking...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 1:00 Bike :30 Hollow Bar Hang 8 Empty Bar Muscle Cleans Get Fit Min 20 – 32 6 Rounds for Max Reps (AMRAP – Reps) 1:00 ON / 1:00 OFF 12 Toes to Bar Max Burpees to TargetEach round open up with 12 Toes to Bar (should be 1-2 sets), then complete as many Burpees to Target (same pull up bar) as possible in the remaining time. Take a full minute off and repeat. If TTB break down but you want to keep fighting, you can just cap yourself at :30 of effort per round and then go straight into some fast paced Burpees to finish. Scoring: count only burpees! Get Strong Min 40 – 56 Power Clean (E2MOM x 8 – 3 TnG Reps) You have 8 sets of 3, and they all need to stay T&G...Read more

CrossFit Covalence – CrossFit Track Sunday 6 Rounds for Max Distance (Distance) 1 Minute Easy Jog 1 Minute 90% Effort Sprint/Run 1 Minute Easy Jog 2 Minutes Recovery WalkEverything is aimed for the high effort and intensity of the 1 minute sprint. The easy jogs minute before and after are there to give you an “on and off ramp” to your speed so you aren’t going from zero to 100% all at once. Really good workout to practice your change in speeds and see how fast we can really go. For the sprint minute: you don’t reach your top speed until you’re done speeding up (I know it sounds simple). Dont try and get to your max speed in your first few steps. Use the first 5-10 seconds of the minute to increase your speed and go all out. Enjoy!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds for Quality 7/5 Calorie Bike 7 Empty Bar Hang Power Cleans 7 Kipping Pull Ups Get Fit Min 18 – 35 AMRAPs – SOLO (AMRAP – Reps) AMRAP x 6 18 Hang Power Cleans #165/115 18/12 Calorie Echo Bike Max Bar Muscle Ups 1:00 Rest AMRAP x 5 15 Hang Power Cleans #165/115 15/10 Calorie Echo Bike Max Chest to Bar Pull Ups 1:00 Rest AMRAP x 4 12 Hang Power Cleans #165/115 12/8 Calorie Echo Bike Max Pull UpsThis is a tough training piece for the first weekend of the Open, feel free to do the partner WOD or modify especially if you have not done 26.2 yet or plan to re-test. The goal for this workout is to earn rouughly 2 mins for the gymnastics in each AMRAP to accumulate reps. Modify the weight to complete the reps...Read more