CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 4 Lateral Burpees Over KB 6 S-KB Goblet Squat Clean 8 Jumping out Kipping Pull Ups Get Fit Min 20 – 36 AMRAP x 16 (AMRAP – Rounds and Reps) 10 Burpee Box Jump Overs 24/20″ 5 Bar Muscle Ups 3 Squat Cleans #205/145 1:00 RestThe best athletes will crack 5+ rounds on this workout, you should make sure you’re set up to at least finish 4. That might mean modifying the BMU or weight on the Squat Cleans. The Cleans should be heavy singles, but all 3 within a minute should be the goal. Get Strong Min 44 – 54 Hang Clean (10 minutes to establish a 1RM) You’ve already lifted somewhat heavy in the conditioning, continue on from there 1 rep at a time from the Hang position.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 22 – 52 6 Rounds for Reps (Checkmark) 30 ON / :30 OFF Alt S-DB Hang Clean & Jerk #50/35 Shuttle Runs (25′ out and back) Bent Over Row #95/65 Stationary Dips (dip bar/box/ring) S-KB Curls #53/35Think of this as an upper body hypertrophy type day with aerobic elements added in. On movements like the Row, Dips, and Curls, you don’t have to go fast to maximize reps. Just move steady across the :30, keeping technique and maximizing time under tension. S-KB Curls: Hold with both hands and do a normal bicep curlRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 EMOM 8 50 Single Unders 10 Strict Press 150m Row 2 Wall Walk + :03 Nose and Toes Hold Get Fit Min 20 – 52 E2MOM x 16 (Checkmark) Set A: 45 Double Unders 9 UNBROKEN Push Jerk* Set B: 200m Row 4 Wall Walks *Choose your own weightAlternate with Set A & B for the 32 minutes. You choose the weights on the Push Jerks, and it can fluctuate. Aim to increase the weight every 2-3 sets. Both A and B should leave you with a minimum of :20 rest in each window, if you don’t think you’ll have that, scale whatever will hold you back slightlyRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Jog 15 RDLs 15 Kip Swings 200m Run 15 Light DL 15 Pull Ups Get Fit Min 20 – 34 For Time (Time) 400m Run 21 C2B 21 Deadlifts #225/155 2 minute rest 21 Deadlifts #225/155 21 C2B 400m Run 14 minute time capThe volume is low enough that you should be willing to push hard from start to finish. Run close to a sprint pace out and back to your Pull Up bar. Try to hang on for UB set or complete in as few sets as possible. Same with the DL. Rest, then hit is backwards with just as much intensity. Scale the CTB and/or DL weight as needed to absolutely crush this piece. Get Strong Min 43 – 55 Deadlift (Ever 90” x 8 – 2 Reps) Start heavier than the metcon and keep building with...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Slow Row then w/ empty bar 10 Snatch Pulls 10 Muscle Snatch 10 Power Snatch Get Fit Min 18 – 33 For Time (Time) 100/80 Calorie Row 50 Power Snatch #135/95 Time Cap: 15 MinutesStart off smooth on the Row, building in pace until you’re near 80/65 Calories, then back it down, recovering a bit to get a solid jump on the Snatches to follow. Most will do singles on the barbell, but small sets of T&G reps will do the job too. Get Strong Min 44 – 56 Hang Power Snatch (12 minutes to establish a “three position power snatch”) Today’s three position snatch is: 3 reps in a row of… 1 Hang above the knee 1 Low hang below the knee 1 Touch & go to the floor Slow things down and focus on technique today!Read more