CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Walking Lunges then “Burgener Warm Up” or other PVC/Empty Bar Snatch Get Strong Min 22 – 34 Snatch (In 12 minutes establish a heavy single) You don’t need to hit a true 1RM today, just something heavy that will prime you for the piece to follow. 90%+ is a good goal. But of course, strike if the iron is hot… Get Fit Min 40 – 52 Snatching Gwen (Weight) 15 – 12 – 9 12 Min CapWe know grip is going to be an issue, tape your thumbs and chalk up. This version of Gwen will be for load. Establish a set of 15 UB Snatches (Power, Squat or mix). Then adjust weight as needed for 12, and then 9. Your score is the total...Read more

CrossFit Covalence – CrossFit Track Sunday For Quality (Checkmark) 10 Minute Easy Jog 5 Minute Walk Right into E2MOM x 10 200m RunThe 200m Runs should be much faster than your 10 minute easy jog pace. The goal is to find a running pace after being fatigued and forcing yourself to push harder than you want.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 Lunge Steps w/ trunk twist at bottom 10 Medball Cleans Get Fit Min 24 – 48 For Time – SOLO (AMRAP – Rounds and Reps) 400m Run 20 Wall Balls #20/14 to a 10′ target 400m/35, 400m/50, 400m/65, 400m/80 24 Min Cap-Don’t do the math.. Okay, I’ll do it for you, it’s 250 Wall Balls. Most athletes will be completing a 24 Min AMRAP – that’s fine! I’ve said this for over a decade, the WB should become very similar to a monostructural type movement – like a stroke on the rower, efficient and repeatable. If the 250 number scares you to death, grab a lighter ball and try to keep the volume in tact. You can even just attack this in sets of 10 the entire way if needed. Embrace the squatting volume...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady Bike Ride increase pace slightly each minute 3 Rounds 4 Inchworm + Push Up 8 Squat Jumps Get Fit Min 20 – 32 3 Rounds for Max Reps (AMRAP – Reps) 1:00 Calorie Bike 1:00 Rest 1:00 Burpee Box Jump Over 20″ 1:00 RestYou can use any bike or machine available for this piece today. We are looking for three really hard efforts. With that in mind you need to save at least something in the legs and lungs for the BBJO – but your score is an accumulation of total reps, so calories is your money maker. Warm Up Min 44 – 56 Split Jerk (Every 90 seconds x 8 – 1 Rep) Start at a moderate weight that you can stick your footwork at consistently. Then begin a gradual build across the reps. 8 singles to...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 400m Run then 3 Rounds 8 KB RDLs 16 Mountain Climbers 32 Single Unders Get Fit Min 25 – 47 AMRAP x 22 (AMRAP – Rounds and Reps) Climb the Ladder 10 Ab Mat Sit Ups 10 KB Swings #53/35 20 Double Unders 1:00 Rest 15 Ab Mat Sit Ups 15 KB Swings #53/35 30 Double Unders 1:00 Rest 20 Ab Mat Sit Ups 20 KB Swings #53/35 40 Double Unders 1:00 Rest Reps Increase… 25/25/50/1:00 30/30/60/1:00, etc..The short rests after each round are just to get you back in control if you feel like you’ve held on too long to any movement. The KB should be something you can easily swing for double digits...Read more