CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 10 Muscle Cleans 10 Alternating S-Leg V-Ups Get Fit Min 20 – 34 For Time (Time) 600-400-200m Run 21-15-9 Hang Power Cleans #135/95 21-15-9 T2B 14 Minute CapThe Run pace should be a big focus here. The weight for the Cleans and even T2B should be done in 2 sets or less each round, making the cycling of the in-gym reps quite fast. T2B can also be Knee Raises or TKF if you want to keep the intensity a big higher here. Get Strong Min 44 – 56 Push Jerk (E2MOM x 6 5 – 5 – 5 – 3 – 3 – 3) The 5RM is about a solid dip/drive and consistent barbell cycling. You shouldn’t stop in the front rack to reset on any of the reps after the first one. The 3RM...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 E5MOM x 6 (6 Rounds for time) 100 ft “Plate Pinch” Carry 15/12 Calorie Bike 30 Air Squats 15/12 Calorie BikeThe Plate Pinch is holding a plate in each hand by the edge in a farmers hold. Challenge yourself by grabbing the heaviest/thickest plate you can maintain 50′ or greater UB increments. You can choose any machine today if there are not enough Bikes available.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 50 ft Lunge Steps Get Strong Min 20 – 30 Back Rack Lunge (E2MOM x 5 Complete 8 Reps (4/leg) ) This is 5 sets of heavier reverse lunging. Start light and build up, with your last two sets being the true working sets. Only go as heavy as you can stand up to center with one smooth step, and no bouncing the knee off the floor. Get Fit Min 42 – 55 5 Rounds for Max Reps (AMRAP – Reps) 1:00 ON, 2:00 OFF 10 Thrusters #75/55 Max Overhead Lunges #75/55The weight is supposed to be light, as it gives you a shot to go UB on the Thrusters and straight into the Lunges in place (forward or reverse). Some of you will hold on to the Bar for the full minute. Some will drop...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on :30 off Row (increase effort each round) then 2 Rounds :30 on :30 off Burpee Pull Ups Get Fit Min 16 – 38 5 Rounds For Time (Time) 200/150m Row 12 Chest to Bar 12 Burpees to 6″ Target 30 Second Rest 16 Min CapThe :30 Rest is just enough to get you back to your Rower and ready to match your pace from the previous round. The Row shouldn’t just be a recovery tool today… Pull Ups can be broken into 2-3 fast sets if needed, but Burpees should be smooth and straight through. Get Strong Min 45 – 57 Back Squat (E2MOM x 6 3-3-3-3-3-3) First two sets: Moderate weight Second two sets: Mod/Heavy Last two sets: Hard and challenging triplesRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 12 Lateral Box S-Leg Step Ups (6/leg) 12 Empty Bar RDLs Get Fit Min 16 – 36 Workout #1 AMRAP x 20 (AMRAP – Rounds and Reps) 400m Run 5-10-15… Single DB Box Step Ups 24/20” with #50/35 5-10-15…Deadlifts #225/155This workout should be a very deliberate steady grind, don’t come out fast at all. The rep scheme gets wild after the first few rounds as the Step Ups and DL increase by 5 reps each round . You’ll be forced to take decent breaks in later rounds. On the Deadlift, you should be using a weight that you can confidently hit a set of 15 UB reps with. Even if you can use #225/155, that doesn’t mean you should for a workout of this duration. Get Fit Min 44 – 56 Workout #2!!! AMRAP x 1 – 4...Read more