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 23 – 53 Every 90″ x 20 (30 min) (Checkmark) Rd 1. 16 Kroc Rows (8/side) Rd 2. 16 A-Jumps Rd 3. 20/16 Calories on Machine of Choice Rd 4. Rest Rotate movements on the :90This will not be an easy piece, even with the “choose your own adventure” part built in. The Kroc Rows should be HEAVY. It’s a supported S-Arm Row with the ability to add some trunk twist for power and momentum. Think of it as loading a massive punch. The A-Jumps are an Air Squat with plates or a small box between your feet, and at the top of the Squat you jump and land on the box/plates. Then you...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row for Distance Increase efforts each round Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Reps) 1000m Row then 3 – 6 – 9 – 12 – 15… Thrusters #95/65 Chest to BarThere’s no good reason to hit the gas pedal on the Row, settle into a pace that allows your heart rate to come up to a sustainable level. Be very deliberate once you start the Thruster/CTB portion. Take the time you need on transitions to stay UB on both movements for a while. You should begin breaking by the double digit sets, this is far too long of a workout to have a Fran type feel. Be smart and strategic! Scoring: total reps completed of Thrusters and C2B Get Strong Min 42 – 56 Front Squat (E2MOM x 7 –...Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 2 Rounds 3 Inchworms 10 S-Leg Glute Bridges (5/side) then 2 Rounds 10 Light Deadlift 1 Wall Walk + :05 Nose and Toes Hold Get Fit Min 20 – 36 For Time (2 Rounds for time) 21 – 15 – 9 Deadlift #185/125 9 – 6 – 3 Wall Walks 3:00 Rest 21 – 15 – 9 Sumo DLHP #95/65 9 – 6 – 3 Wall Walks 16 Min CapBack to back similar couplets, both requiring some intensity! The DL and Sumo DL sets should be done in 1-2 efforts, scale the weights to make that happen. The Wall Walks will end up being more of a grind. If you’re still building your Wall Walk abilities, just go as high as you feel comfortable then return back to the floor. You have about 6:30 per couplet to finish under the cap, so if...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run or 1:00 Bike/Row then 3 Rounds :20 Single Unders :20 Rest :20 V-Ups :20 Rest Get Fit Min 18 – 34 EMOM x 16 (AMRAP – Reps) 1. 40 Crossover Single Unders 2. 16/12 Calorie Bike or Row 3. Max Toes to Bar 4. Rest *Score is total toes to barYou have 4 rounds of this EMOM, the Jump Rope reps are about establishing a rhythm and developing skill under fatigue. Push the Bike hard for about :40-:45 at the most to accumulate your calories, leaving a short time to breathe and transition before the TTB. Use the full :60 to accumulate TTB reps, you can hit multiple set in the minute window as needed. Get Strong Min 44 – 56 Power Snatch (E2MOM x 6 – 1 rep of complex) Complex: 1 Power Snatch 1 Hang Power Snatch 1...Read more

CrossFit Covalence – CrossFit Track Sunday 3 Rounds (Distance) 1 minute Walk 1 minute Easy Jog 1 minute Moderate Jog 1 minute Fast Run/Jog Rest/Walk 4 minutesThe goal is to have each jogging speed is distinctly seperate from one another and your effort is noticeably higher with each passing minute.Read more