CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 12/10 Calorie Row 12 Lateral Hops Over Rower 12 Horizontal Ring Rows Get Fit Min 20 – 35 4 Rounds (AMRAP – Reps) 1:00 Row for Calorie 1:00 Box Jumps Overs 24/20″ 1:00 Legless Rope Climbs 1:00 RestEach round you should match or beat the calorie count from the round before. BJO should be smooth and steady with a step or careful slide off the other side – don’t “rebound” back up. Set a goal for the Legless Climbs that you think you can hit all 5 rounds. You might stop early in the first couple rounds in order to match efforts in later rounds. It’s likely 1, 2, or 3 LLRC as a goal. For those w/o Legless abilities, a seated hand over hand climbs to standing works, or S-Arm Ring Rows if there is a rope...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 25′ Lunge Steps 25′ Bunny Hops 25′ Lateral Squats w/ Pivot 25′ Bear Crawl 25′ Frankenstein’s 25′ Inchworm + Push Up Get Fit Min 20 – 40 For Time (Time) 400m Run 40 Alternating Pistols 400m Run 200 Double Unders 400m Run 20 Ring Muscle Ups 400m Run 20 Min CapDon’t discount the effort needed on the Runs just because you might be nervous about the higher skill movement to follow. Try to push the Run a bit, and take a moment to settle into whichever movement is going to follow. Here are some suggestions for scaling the three movements: Pistols can be done with a waist high band across the j-cups to assist. DU should be worked on with a 3:00 cap if someone is trying to accumulate reps. RMU can be a low ring transition...Read more

CrossFit Covalence – CrossFit Track Sunday AMDAP x 25 400m Run Rest 1 minuteRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 1:00 on / 1:00 off Row for Calories Start slow and increase cals each effort then 3 Rounds 10 Jumping Split Squats / Lunges :10 Nose and Toes HS Hold Get Fit Min 20 – 42 4 Rounds for Max Reps – SOLO (4 Rounds for calories) AMRAP x 4 6 Wall Walks 18 DB Front Rack Lunges #50/35 Max Calorie Row Rest 2 minutesThe focus on Wall Walks should be the cycle rate, hands should move fast on the way up and even faster on the way back down. Lunges can be walking across the floor, or in place as dictated by space. The Row should be at a high effort to each each round with the rest to follow, as your score will be total calories across the 4 efforts. AMRAP x 22 – PARTNERS (AMRAP...Read more

CrossFit Covalence – CrossFit Get Fit Taking Flight – 25.7 (Time) 5 Rounds for Time 6 Bar Muscle Ups 9 Front Squats #155/105 12 Box Jump Overs 24/20”If you can’t string together enough BMU then adjust to C2B or Pull Ups for the first 3 rounds and finish with BMU in the 4th and 5th rounds (refer to Age Group Workout Details for 60-64 & 65-69 y/o). If you can’t do string together C2B, then first 3 rounds will be pull-ups and final two rounds will be C2B. Follow same breakdown for all pulling motions, start at a variation you can do and progress to a tougher part towards the end. Get Strong Clean and Jerk (10 minutes 25.2 – Find a 1 RM)Read more