CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 200m Run 7 Kipping Pull Ups 7 Burpee Broad Jumps Get Fit Min 25 – 55 3 Rounds for Time (Time) 800m Run 10 Power Cleans #185/135 5 Rope Climbs 30 Min CapThe Run pace can be at a full on training pace, or something more casual to give your focus to the in-gym movements. Cleans should be smooth singles, choose a weight you feel confident with. The Rope Climbs should be performed with a consistent technique – your actual time isn’t super important today. Multiple athletes can also share ropes when needed (or just stagger the start by 2-3 minutes). Lock in that foot clamp (of choice) and make sure you use the legs and hips to climb rather than the arms to pull.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 10 Scap Pull Ups 10 Knee Push Ups 10 PVC Pass Throughs then 3 Rounds 3 Strict Pull Ups 6 Push Ups 9 Empty Bar OHS w/ pause in bottom Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 5 Strict Pull Ups 10 Deficit Push Ups 2″ 15 Overhead Squats #45/35This is a nod to “Cindy” with a decent bump in difficulty – as the normal :60 (or less) pace per round won’t be maintained. Shoot for 6 rounds at a minimum (30 Pull Up, 60 Push Up, 90 OHS) – otherwise consider it just an AMRAP for quality movement. Scale back the difficult and variations as much as needed. Get Strong Min 42 – 54 Overhead Squat (E2MOM x 6 3 Reps with 2 second pause in bottom) You’ll be super warm and...Read more

CrossFit Covalence – CrossFit Track Sunday Max Distance (Distance) Two Options today depending on your endurance and motivation level… Option 1: E10MOM x 6: 1 Mile Run Walk remaining time Optio 2: Run 8 minutes Walk 2 minutesThese two options can also be interchangeable if you tire out in the later rounds. Option 1 should be tried by all but switched to Option 2 when you break that 8 minute mile barrier just so you don’t creep your way into running unbroken. You can also make this a Ruck Speed Walk to Walk if you want to torture yourself a bit more. Distance score is all distance covered between the runs and walks.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 12/10 Calorie Row 10 Barbell RDLs (R2 Muscle Cleans, R3 Power Clean) 10 Barbell Strict Press (R2 Push Press, R3 Push Jerk) Get Fit Min 26 – 48 AMRAP x 22 – SOLO (AMRAP – Rounds and Reps) 10/8 Calorie Row 10 Power Cleans #135/95 10 Shoulder to OHTry to stick to 2:00-2:30+/- rounds for as long as possible. 8-10 rounds is a challenging goal for many, but 6 rounds should be the minimum. If you don’t think you can get there – scale the weight back. AMRAP x 22 – PARTNERS (AMRAP – Rounds and Reps) 8/6 Calorie Row 8 Power Cleans #135/95 8 Shoulder to OHAlternate Full Rounds. Push the pace hard when it’s your turn knowing you’ll get a decent chunk of restRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 10 DB Good Mornings 4 Inchworm + Push Up then 2 Rounds 10 DB Snatch 5 Lateral DB Burpees Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds & Reps) 24 DB Hang Snatch #50/35 4 Burpee Muscle Ups 24/8, 24/12, etc..-The Burpee MU increase by 4 reps each round. These should be ring, but can be bar MU if needed. The DB Hang Snatch do no need to be alternating. These sets should be fast and smooth, leaving plenty of time for the gymnastics. The Burpee MU can also be Burpees Pull Ups (or CTB) for equal effort – it will do the job pretty well too. Get Strong Min 40 – 56 Bench Press (E2MOM x 6 – 5 reps) Each rep must have a pause at the top at the bottom of...Read more