CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds: :30s Single Unders or Line Hops 4 Inchworm + Spiderman 8/side Deadbugs 16 Glute Bridges -Then 2 Rounds: 10 Crossover Single Unders 5 Tempo Empty Bar Back Squats (3 down, 3 in the bottom) :20s Hollow Hold Get Fit Min 20 – 55 AMRAP x 35 (AMRAP – Rounds and Reps) 50 Double Unders 20 T2B 5 Front Squats* 2 Min Rest *Build weight each roundCombined Conditioning + Strength piece today, main focus is building to a Heavy 5 Front Squats under fatigue. Front Squats should come FROM THE FLOOR to allow for space on the rig for Toes to Bar and the 5 reps should be completed unbroken, even if it’s at a slower pace. Yes, your first Front Squat can be a Squat Clean. Start around 50% of your 1RM, then build from there. If the...Read more

CrossFit Covalence – CrossFit Track Sunday Race Pace Training (Checkmark) 5 Sets of each 200m @ 30 seconds faster than Target Race Pace 400m @ 15 seconds faster than Target Race Pace 200m @ 30 seconds faster than Target Race Pace 2 minutes of rest between each runChoose a target time for a distance you want to run. For example, you want to run a 5k in under 25 minutes, which works out to be a little over 8 min/mile pace. We are going to train at a pace slightly faster than your goal pace but shorten the distances to maintain the intensity and speed. Using the example of 8/min per mile pace your workout would look like 5 x 200m @ 7:30/mile pace 5 x 400m @ 7:45/mile pace 5 x 200m @ 7:30/mile paceRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Minute Row/Bike -Then AMRAP 5 10 DB Deadlifts 5 Air Squats with OH Rotation Reach 10 Beat Swings 5 Inchworm with Squat -Then- Warm up your pull up Get Fit Min 20 – 35 CF Games Quarterfinal Workout #2 (Time) Partition any way 80 Dumbbell Hang Squat Cleans 40 Bar Muscle Ups Time Cap: 15 MinutesRx: #50/35 Scaled: #35/20 Coach Erik Workout Notes General Feel: This is purely a grip/BMU test. Most people will be able to do HC under fatigue as opposed to BMU. DB Hang SQ Cl: Practice footwork with these. Dumbbells between the legs or outside the legs. Its totally athlete preference. BMU: For most BMU will deteriorate well before the DB. Find an appropriate rep scheme that works for your ability. Strategy : Front Load BMU: For those that know 40 BMU in a workout are going...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 1:00 Bike- Increase pace each round 8 Good Mornings 16 Single Leg V-Ups 4 Hamstring Walkouts Get Fit Min 20 – 35 For Max Reps (AMRAP – Reps) AMRAP 6 40/32 Calorie Bike then 7 Toes to Bar 7 Deadlift #185/135 Rest 3:00 AMRAP 6 40/32 Calorie Bike then 7 Pull Ups 7 KB Swings #53/35Each AMRAP has a Bike Calorie buy-in, then you’ll AMRAP the couplet in the remaining time. Both couplets are a bit grippy, hence the smaller sets. Even the 7s don’t need to be UB, but it’s a solid goal for this particular workout. Transitions will end up being the separator if you choose to push today. Scoring: All reps completed for both AMRAPs (include the bike cals) Get Strong Min 44 – 56 Deadlift (E2MOM x 6 5 – 5 – 4 – 4 –...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 24 – 54 E10MOM x 3 (AMRAP – Rounds and Reps) 1000m Run Straight into AMRAP (in Remaining Time) 20 S-DB Shoulder to Overhead #50/35 40 Double Unders 20 S-DB Box Step Overs 24/20″ #50/35 40 Double Unders 100m S-DB Carry (anyway) #50/35 40 Double Unders Score: Rounds + RepsYou will need to push the run a bit in order to give yourself at least 5 Min for the AMRAP. If the 1000m Run will take longer than 6:00 cut it back to 800m. The rest of the work will just be a grind, short rep schemes quick transitions. If you have the availability to use a Sandbag for the Carries...Read more