CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Jog (or 10 Shuttles 15′ down and back) 8 Muscle Snatch 12 Lateral Bar Hops 16 Plank Shoulder Taps Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 8 Power Snatch #135/95 12 Box Jump Overs 24/20″ 30′ HS WalkChoose a Snatch weight you could complete in 1-2 T&G sets, though singles is a fine way to approach this workout if you can establish a controlled rhythm. Box Jump Overs should have a step down. The HS Walk should be 15′ out and back, working to maintain at least 5′ increments UB. Substitutes for HS Walk can include kicking up and taking multiple attempts towards a wall or Wall Walks, both should be 1 per 10′. Get Strong Min 42 – 54 Power Snatch (Every 90 Seconds x 8 3 T&G Reps) -Start a...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 EMOM x 30 (AMRAP – Rounds) 1. Burpees Over Rower 2. Calorie Row 3. Alternating DB Snatch #50/35 Level 4 – 15 Burpees / 20/16 Cal Row / 20 Alt Snatch Level 3 – 12 Burpees / 16/12 Cal Row / 16 Alt Snatch Level 2 – 10 Burpees / 12/10 Cal Row / 12 Alt Snatch Level 1 – 8 Burpees / 10/8 Cal Row / 10 Alt SnatcThis is a challenge for those who like to take it to the limit. Choose a version of the EMOM that you think you can finish and hold on for 30 minutes. If you are too ambitious and come up short...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Bike 4/side 90/90 Hip Switches 8 Dynamic Adductor Like this video? :20 sec Dead Hang Squat Warm-Up 3 Rounds with a Mini Band :10s Bottom Squat Hold Hold at Parallel + 10 Pulses (knees pushing out) 5 Air Squats Rest :30 Get Strong Min 18 – 30 Back Squat (E3MOM x 4 – 10 Reps) Starting with some volume squatting today. The four sets should be “light”, “light to moderate”, “moderate to heavy”, and “HEAVY”. The last heavy set should be a shot at a challenging 10RM if you’re feeling good. Get Fit Min 40 – 52 For Time (Time) 27 – 21 – 15 – 9 Front Squats #95/65 Chest to Bar Pull UpsThis is not “Fran-like” for the majority of you. You will need to break something up more than likely, otherwise you’ll be taking massive rests during...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Bike :30 Easy – :30 Moderate- :15 Faster- :15 Sprint -Then- 3 Rounds 5/arm S-Arm KB Push Press (3 sec Negative) 5 S-Arm KB Row 25’/Arm Suitcase Carry Get Fit Min 20 – 34 For Time (Time) 40/30 Calorie Bike Then 3 Rounds 15 Power Clean #135/95 15 Handstand Push Ups 14 Min CapThe bike for today should be an Echo Bike, but any sub will work as well. The bike is a buy in to get there heart rate up before the couplet begins. Power Cleans can be T&G, singles, or a mix of both. The HSPU can be kipping or strict, choose depending on which needs more work – strict pressing or conditioning/intensity. 1-2x Push Ups per HSPU can be a great sub here to keep movement quality high. Get Strong Min 43 – 55 Push Press (Every 90 seconds...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run -Then- For Quality 3 Rounds 20 Line Hops 6 Plate Full Raises 10 Banded Good Mornings Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 5 Toes to Bar 5 Deadlifts #225/155 50 Double Unders 2:00 Rest 10/10/50/2:00 Rest 15/15/50/2:00 Rest 20/20/50/2:00 Rest…The first couple rounds won’t feel too challenging with the 2:00 rest to follow, but soon this becomes much more of a strategic grind. Plan on breaking both the TTB and DL into smaller sets by the round of 20 or before. To use the RX weight you should feel comfortable with 12-15 reps fresh as it may turn into 5-6 reps at time in the workout.Read more