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

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 10 Empty Bar Thrusters 10 Push Ups 5 Strict Pull Ups / Ring Rows Get Fit Min 20 – 50 30 Minute Running Clock – SOLO (AMRAP – Rounds and Reps) AMRAP 20 9 Bar Facing Burpees 6 Thrusters #115/75 3 Ring Muscle Ups Then 10:00 to Establish a 3RM Front Squat from the FloorThe AMRAP might seem like the rep scheme is small enough to go unbroken for a long time, but in actuality, all three movements with quickly acquire fatigue in a similar area, the triceps (and shoulders). The press up from the Burpee, the lock out of the Thruster, and the Dip portion of the Muscle Up will all become challenging quick. Focus on a strong leg drive to finish the OH portion of the Thruster, and rely heavily on the kip during the dip...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 21-15-9 Barbell Muscle Clean Lateral Bar Hops Barbell Strict Press Lateral Bar Hops Get Fit Min 20 – 36 For Time (Time) 10 reps down to 1 Hang Clean & Jerks* 40 Double Unders 16 minute time cap*Rx = Bodyweight *If not BW, then 75% of BW, then 50% Today you will cycle the barbell relative to your own body weight. For many, 55 reps at BW is a near impossibility in regards to the time cap, so many will approach this like an AMRAP – even if you scale the weight. Get as far as possible in 16 minutes, and if you finish, congrats. You are VERY fit. For Quality Min 45 – 55 10 Rounds (Checkmark) 40” ON / 20” OFF Abmat Sit-Ups Front Rack DB Step Back Lunges #50/35Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30/25 Calorie Row 30 Air Squats 30 Lunges Get Fit Min 15 – 45 EMOM x 30 (Checkmark) Min 1: 16/12 Calorie Row Min 2: 12 DB Goblet Squats #70/50 Min 3: 12 DB Goblet Box Step Ups 24/20” w/ #70/50You should be able to finish each station in under :50 to give you a moment to breathe and transition to the next movement. The Squats and Step Ups should be fine, but the Row will take a little effort each time. Feel free to scale back the Calories and/or weight on the Squats/Step Ups to ensure you get to work across all 10 rounds. You can also use a KB in place of a DB.Read more