CrossFit Covalence – CrossFit Track Sunday Working on our speed and seeing how hard we can push and still maintain our output. 200m Run (Time) 6 Sets Set 1: moderate speed, conversation pace. Sets 2-4: increase your speed each set, reducing your time by 5 seconds each time to find your top sustainable speed. Sets 5-6: maintain your top speed and match your 4th round for two more sets. 400m Run (Time) Max Effort 400m RunSame as the 200m runs. 6 Sets Set 1: moderate speed, conversation pace. Sets 2-4: increase your speed each set, reducing your time by 5 seconds each time. 4th round should be your max sustainable speed. Sets 5-6: match your time/speed for set 4.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 21 – 15 – 9 (Steady) Calories on Machine Air Squats Push Ups / Pike Push Ups / HSPU Get Fit Min 21 – 55 Running Clock – SOLO (Time) 0:00 – 20:00 50/40 Calorie Bike 45 Strict HSPU 3:00 REST 45 Thrusters #75/55 50/40 Calorie Bike 24:00 – 34:00 EMOM x 10 1 ThrustersThe Bike can be an Air Bike or Bike Erg, or of course any other available machine for equal time/effort. The sHSPU should be done in sets of 5 or more through the majority of the set. There should be a hard 10:00 cap on part one, leaving a minimum of 7:00 on the second part. The Thrusters are light on purpose to encourage big sets with the a challenging amount of pressing fatigue from the first half. Push hard to finish on the Bike with...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 2 Rounds 15 DB Facing Burpees 12 Push Ups on DBs 9 DB Front Squats w/ Bottom Pause Get Fit Min 20 – 35 Every 90″ x 10 (AMRAP – Rounds and Reps) 7 Burpee Pull-Ups 7 Power Snatch #135/95* *Each round, increase the Power Snatch Reps by 1 until failure OR all 10 rounds are complete.The goal her is to set yourself up for success for at least 8 out of 10 rounds. Each round kicks off with 7 Burpee Pull Ups (could be scaled to as few as 4-5 if needed). Then you’ll go right to your Power Snatch barbell, where you can do T&G, singles, or a mix of both. Your first round will be 7 reps, second round 8, third 9, and so on. You need to choose a weight on the bar that...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 22 – 52 Running Clock (AMRAP – Reps) 0:00 – 15:00 “Annie” 50-40-30-20-10 Double Unders Ab-mat Sit Ups 15:00 – 30:00 AMRAP x 15 5 Calorie Row 5 Push Ups Reps increase 10/10, 15/15, 20/20, etc-Push the pace on Annie, treating like the standalone benchmark Girl WOD that it is. Most should finish in around 10 or less minutes, giving about 5 minutes rest before the longer AMRAP to follow. Scoring: just count the reps for the AMRAP only. Annie (Time) 50-40-30-20-10 Double-unders Sit-upsEnter your time hereRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 100m Run 12 KB Taters 12 Hollow Rocks Get Fit Min 20 – 32 For Time (Time) 800m Run 60 Wall Balls #20/14 60 KB Swings #53/35 12 Minute CapThis is an intentionally simple workout. Get it done fast while still focusing on quality of movement/ROM especially on the Wall Balls. This piece is essentially to prime you for the next piece to follow. Get Strong Min 45 – 55 Front Squat (AMRAP x 10) 10 Reps at #135/95 (95/65) 10 Reps at #165/115 (115/75) 10 Reps at #195/135 (135/95) 10 Reps at #225/155 (155/105) 10 Reps at #245/165 (165/110) Continue adding #20/10lbs (#10/5lbs) for 10 reps The Barbell comes from the ground, and a squat clean is allowed for the first rep of any set. The first weights are the RX and the weights in “()” is...Read more