CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds: 5 Kip Swings 8 Plank Ups (Alt. Arms) 10 Air Squats then 200m Run (faster than the first lap) Get Fit Min 20 – 40 For Time – SOLO (Time) 400m Run 30 Pull Ups 1:00 Rest 400m Run 30 DB Bench Press #50/35s 1:00 Rest 400m Run 30 Wall Balls #20/14 1:00 Rest 400m Run 30 Ring Dips 20 Min Cap This one isn’t an automatic finish in under that time cap. You need to finish the Run in under 2:30 and complete your 30 reps in under :90. You’ll make up time on your stronger movements, but don’t be afraid to modify the rep schemes as needed – keep it to 20 mins here. The Dips can be modified to assisted Box Dips if needed to get everyone moving through that ROM. Scoring: Time completed...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 1:30 on Machine of Choice-increasing pace every :15s Then 4 Sets 4 Up Downs 4 Jumping Lunges 4 KB Taters Get Fit Min 18 – 34 4 Rounds (4 Rounds for reps) 2:00 ON / 2:00 OFF 100′ DB Lunge Steps #50/35s Max Lateral Burpees Over DBs Grab a pair of DBs (or even stay with bodyweight if needed) that allows you to go unbroken for the 100′. In the remaining time complete burpees back and forth over the pair of DBs. If you’re going BW only just do Burpees in place. These should be higher intensity intervals, so don’t hold back. Scoring: Total burpees completed across all four rounds Get Strong Min 46 – 56 Hang Clean (Hang SQUAT Clean – EMOM x 10 – 2 Reps) Start at a moderate weight and build ladder style across the 10 sets. On...Read more

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 AMRAP x 30 (AMRAP – Rounds and Reps) 30/24 Calorie Bike 30 S-DB Push Press #50/35 2:00 Rest 30/24 Calorie Bike 30 Goblet Squats #50/35 2:00 Rest Don’t underestimate this piece, the bike will start to get very “mental” – as in trying to convince you to go slower and slower, even when you don’t need to. The S-DB Push Press should be shared between both arms, and should be UB (don’t put it down). Enjoy your rest, as it’s just enough to get your heart rate back in control before the next effort on the bike or any other machine of your choice. You can also pair up with...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 20 25/20 Cal Row- Focus on efficiency than 3 Rounds :15s Hollow Hold :15s Superman Hold 5/arm S-Arm Ring Rows- :02s negative ea rep Then at least 5-8 minutes of… Rope Climb Technique Get Fit Min 18 – 33 For Time* (Time) 100/80 Calorie Row 60 Toes to Bar 10 Rope Climbs *Partition the reps anyway you want 15 Min Cap Partitioning allows you to set little goal sets on the gymnastics movements, with the idea of finding some consistency. For example, you might go for 5 rounds of 20/16 Calories, 12 TTB, and 2 Rope Climbs. You could try to hang on for UB sets of TTB and cycle your 3 Climbs in under :45 each round. You can set yourself up with anything like that. Or if you want a real challenge, just hit this straight through and embrace...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Bike 1:00 Easy/:30s Moderate/:20s Hard then 2-3 Sets 25′ Straight Leg Bear Crawl 6/leg Single Leg DB RDL 6 DB Halo (alt. directions) Get Fit Min 20 – 32 3 Rounds for Time (Time) 20/15 Calorie Bike 20 Alternating DB Snatch #50/35 50′ HS Walk (25′ out and back) 12 Min Cap You can pace the bike, but it should be well under :90 still. DB Snatches should be 1-2 sets each round. The separator should be how fast and skilled you are on your hands. If you cannot yet fully walk on your hands, try to take a couple steps towards a wall a few times each round, or consider switching to 4-5 Wall Walks instead. Get Strong Min 45 – 55 Power Snatch (EMOM x 10 20 Double Unders + 3 TnG Power Snatches ) The Jump Rope is a...Read more