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 Running Clock (3 Rounds for time) 0:00 – 10:00 800/750m Row then 3 Rounds 10 Barbell Bicep Curls #45/35 15 KB Sumo DLHP #53/35 From 10:00-20:00 800/750m Row then 3 Rounds 10 Barbell Z-Press 15 Russian KB Swings From 20:00-30:00 800/750m Row then 3 Rounds 10 Lateral Bar Burpees 15 KB TatersThere is a lot going on in this piece. Each 10:00 window kicks off with a Row that should take less than 4:00 no matter what. The first part will be UB sets of 10 Barbell Curls and KB SDLHP – both will attack the arms. The second is seated Barbell Z-Press and Swings. You can add weight to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then The Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 22 – 32 5 Rounds for Time (Time) 10 Power Snatch #95/65 10 OHS #95/65This workout provides athletes some serious training opportunity. First off, those who think they will crush it should hang on for as long as possible with UB sets…T&G Power Snatch straight into OHS Reps and back into T&G. See how big of a set you can open with… Those who are not as good with either or both movements should modify the weight...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 3 Inchworms + Push Up 10 Alternating S-Leg V-Ups 10 Alternating Lunges then 20/16 Calorie Hard Row Get Fit Min 20 – 39 AMRAP x 3 (AMRAP – Reps) 8 Wall Walks 16 V-Ups 24 S-DB Lunges #50/35 Max Calorie Row 2:00 Rest AMRAP x 5 Same as above 2:00 Rest AMRAP x 7 Same as above-Score is total reps completed across all 3 AMRAPs (if you care to keep score). Wall Walks should be done in under 2 min each round or you need to scale. Lunges can be in place or walking across the floor, while you hold the S-DB anyway you like! Push the Row at the end of each round, even if you have several minutes left in the last AMRAP. Get Strong Min 47 – 57 Walking Lunge (Every 2:30 x 4 Lunge...Read more

Announcements Holiday Hours on Monday(5/26) Memorial Day. 8:30 Class, 9:30 Class, 10:30 Open Gym CrossFit Covalence – CrossFit Memorial Day Enjoy the day Warm Up Min 0 – 12 400m Run then 15 Front Squats 15 Strict Press 50 Single or Double Unders 15 Thrusters (w/ empty bar) Metcon Min 20 – 35 For Time – SOLO (Time) 5 – 10 – 15 – 20 Thrusters #95/65 25 – 50 – 75 – 100 Double Unders 200m Run 15 Minute Time CapWorkout flow: 5 Thrusters, 25 DU, 200m Run, 10 Thrusters, 50 DU, 200m Run, etc… This workout contains a simple goal of staying UB for as long as possible on each movement. The volume is actually quite low overall and has the potential for athletes to push really hard near the end in an attempt to hold on. AMRAP x 15 – PARTNER (AMRAP – Rounds and Reps) Climb...Read more

CrossFit Covalence – CrossFit Rest DayRead more