CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 200m Row 40 Single Unders :15 HS Hold Get Fit Min 25 – 50 For Time (Time) 2000m/1800m Row 20 Wall Walks 200 Double Unders 1000/900m Row 10 Wall Walks 100 Double Unders 25 Min CapThis is quite a grind today… The Row needs to be a controlled pace from the start, setting you up to still be able to work through the Wall Walks and DU to follow. You can be a little more aggressive on both of those movements, as you can use the second Row to get back in control once again. Feel free to scale the rep scheme as needed, or do your best to work...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 4 Inchworms + Push Up 8 Box Jumps Get Fit Min 20 – 36 4 Rounds for Time (AMRAP – Reps) 2 Min ON / 2 Min OFF 200m Run Max Burpee Box Jump Overs 24/20″Often times in workouts the Runs are forced to become recovery – not today! Open each round with a near full effort 200m sprint right back to the box. The BBJO should become a test of efficiency to stay moving with the 1:00+ of time you have to accumulate reps. Scoring: all BBJOs across all rounds Get Strong Min 44 – 56 Weighted Pull-ups (EMOM x 12 4×3, 4×2, 4×1) You can use any implement to add weight to these Pull Ups. Some athletes might not need any additional weight, or might need a small amount of assistance to get these...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Slow Bike Then Clean Barbell Warm Up (progression of coaches choice) Get Strong Min 20 – 50 E2MOM x 15 (30 min total) (Checkmark) 10/7 Calorie Bike 1 Power Clean-This is more of a lifting session than anything else. 15 Reps under some fatigue to build to a heavy single. The Calories should be done in :45 or less each round – giving plenty of time to transition, set up, and lift. Then of course make your weight change either during your rest, or coming off the bike each round. Power Clean (Enter your heavy power clean single here!)Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 5 Empty Bar Thrusters w/ pause in bottom and top 5 V-Ups 5 Push Ups Get Fit Min 20 – 30 5 Rounds for Time (Time) 9 Thrusters #95/65 6 T2B 9 HSPU 6 T2B 10 Min CapYou get 2 minutes or less per round. For some, both TTB and HSPU can be considered a high skill movement. Thrusters should be with a light enough weight that your shoulders survive both pressing movements – even when staying UB. TTB should be UB but 2 quick sets could work as well. If you’re not as proficient with HSPU, keep the scale something you can move quickly through, such as HRPU. Get Strong Min 40 – 55 Front Squat (15 Minutes to complete: 5 – 5 then 5×3) If you’re feeling up to it, we want you to go heavy...Read more

CrossFit Covalence – CrossFit Track Sunday Max Effort 2 Miles (Checkmark) Sprint 1 Minute* Walk/Rest 2 Minutes *THIS MINUTE ONLY COUNTS TOWARDS YOUR DISTANCEThe walk/rest does not count towards your two miles. If you do this on a track it will be much easier to keep count but however you want is fine. The goal is maintain the Race Pace speed from the previous two Sundays for the entire two miles. Enjoy!Read more