CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 Slow Row (focus on stroke) then 3 Rounds 16 Lateral Bar/PVC hops 8 Overhead Squats w/ :01 pause in bottom Get Fit Min 20 – 35 E3MOM x 5 (AMRAP – Reps) 250/200m Row 1 Max Set of Overhead Squats #115/85The Row pace should be repeatable but challenging enough that you’re not too comfortable picking up the barbell. The OHS sets should be double digits each round, push to just shy of failure then rest. There are several important factors, time under tension with the bar over your head, rep cycle rate, deep squats, and standing tall at the top (many leave their hip muted without even realizing it). Choose a weight that sets you up for success, finish somewhere between 60 and 100 total OHS Get Strong Min 44 – 56 Overhead Squat (Every 90″ x 8 –...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds 8 Box Step Ups 8 Box Push Ups 8 Box Jumps 100m Run Get Strong Min 20 – 35 Bench Press (Every 2:30 x 6 – 10 Reps) This is a classic hypertrophy/pump session, but can also help with muscular endurance quite a bit. Start at a doable weight and make little jumps based on feel. Try to make sure all 6 sets can be done UB. The first 1-2 sets can be lighter in weight and used as a continuation of the warm up Get Fit Min 43 – 55 EMOM x 12 (2 Rounds for reps) 40″ ON, 20″ OFF Min 1: Burpee Box Jump Overs 24/20″ Min 2: Double DB Reverse Lunges #50/35You should consider taking a lateral approach on the BBJO to stay tight to the box and move fast/smooth. I don’t expect an...Read more

CrossFit Covalence – CrossFit Metcon Sunday Runday! 25 Minutes (Distance) AMDAP (As Much Distance As Possible) 200m Runs 1 minute Walk/Est (preferably on a track or even air runner)Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 100m Run 12 Paratroopers 6 Burpees Get Fit Min 19 – 37 For Time – SOLO (Time) 800m Run w/ Medball #20/14 40 Lunges Steps w/ Medball 30 Strict Pull Ups 40 Lunges Steps w/ Medball 800m Run w/ Medball #20/14 18 minute time capThe Medball just makes the run a bit more annoying, and the same applies to the Lunges. But nothing is overly challenging until you get to the grind that is 30 Strict Pull Ups. Have and plan A and plan B for the Pull Ups so that you don’t hit a wall. The 18 Min Cap is doable for many to finish, but maybe not all – however if you’re already out on your last run before the cap, just finish no matter what For Time – PARTNERS (Time) 800m Run w/ Medball #20/14...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 = 12 3 Rounds 1:30 Steady Bike / Row :30 Empty Bar Thrusters Get Strong Min 20 – 34 Thruster (Ladder Day!!! EMOM until Failure – 1 Rep 14 minute time (rep) cap) The bar comes from the ground, so you can either Power Clean and get set for the Thruster, or Squat Clean straight into it. Plan on making 5lb increases each lift. Start your first weight at about 12 increments under your goal weight. See if you can build to your goal or beyond, but be reasonable with yourself given the piece you finished before… Get Fit Min 45 – 56 For Time (Time) 45/35 Calorie Bike 30 Thrusters #95/65 15 Wall Walks 11 Minute Time CapDon’t come out so hot on the Bike that it forces you to break up your Thrusters more than you need. We want to...Read more