CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Bike -Then 6 90/90 Hip Switches 6/side Spiderman Hold with Rotations :20s/side Pigeon -Then 3 Rounds :45s Wall Sit into 8 Air Squats Get Fit Min 17 – 26 AMRAP x 9 (AMRAP – Reps) 50/40 Calorie Row 40 Kettlebell Swings #53/35 30 Alternating Pistols Max Burpee Box Jump Overs 24/20″In this AMRAP, you should have about 3 minutes to accumulate BBJO reps. To start, stay steady on the Row and Kettlebell Swings. Complete the Swings in 1-2 sets. If theres a movement that will slow you down here, it will likely be the Pistols. Since this piece is short, choose a modification that allows you to finish the 30 Pistols in about 2 minutes. Get Strong Min 35 – 55 Front Squat (EMOM x 20 – 1 Rep) Start light-ish and build ladder style across the 20 reps. Don’t make...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic W 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 16 – 44 AMRAP x 5 (AMRAP – Rounds and Reps) AMRAP x 4 2:00 Rest 2 Push Press #95/65 2 Front Rack Lunges 2 Push Ups 2 Calorie Bike Increase reps by 2 each round (2-4-6-8-etc)The reps are starting small on this piece because we’re going to pick up where we leave off for each AMRAP. For example, after the first AMRAP, if you completed through the 8’s, on the second AMRAP, you will be starting from the 10s. The stimulus is going to change across AMRAPs as the sets get really large toward the fourth & fifth rounds… Plan your breaks on the barbell accordingly! Scoring: Enter your rounds...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 :20 Bike Legs Only :20 Bike Arms Only 1:00 Bike- increasing pace every :20s -Then 3 Rounds 7 Ring Rows 7 Kip Swings 7 Kettlebell Swings (warm-up weight Get Fit Min 20 – 36 For Time (Time) 8 – 16 – 24 – 32 – 40 Kipping Pull Ups Alternating DB Snatch #50/35 16 Min CapFor pull-ups today, we’re going kipping only. This is a capacity and strength endurance day. Butterfly is super efficient and great for competition, but today we’re trying to build your pulling engine. Butterfly is expressing capacity. Kipping helps build capacity. Don’t let the first two rounds lull you into a false sense of confidence. You should plan to break the PU more often than you think, maybe even in the 16s to make sure you don’t fall apart completely in the final two sets.This one...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Bike 3 Rounds :20s Forearm Plank 6 Pogo Burpees Over Line 6 Tall Cleans Get Strong Min 20 – 38 Bench Press (18 minutes to complete: 5 – 4- 3 – 2 – 1 – 1 – 1) Kicking off class with a good ole’ Bench session. Warm up with a couple super light sets of 10 before getting ready to hit your first set of 5, which should be at a moderate weight. Start the build to a heavy singles from there. Get Fit Min 47 – 55 AMRAP x 8 (AMRAP – Reps) 25 (50′) Shuttle Runs 25 Lateral Bar Burpees Max Squat Clean and Jerk #155/105If we’re looking at the times here, the shuttle runs should be roughly 3 minutes, the burpees should be roughly 2 minutes, leaving you with about 3 minutes to work through as many...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 25′ Flat Back Bear Crawl 10 Banded Good Mornings 25′ Flat Back Backwards Bear Crawl 10 Banded Deadlifts -Then 200m Run Warm-Up Deadlift to starting weight for the 5RM Get Fit Min 22 – 52 30 Minute Running Clock (Time) 1000m – 800m – 600m Run 10 – 8 – 6 Wall Walks – Straight into: Establish a 5RM Deadlift in remaining timeThis workout flows like: 1000m run, 10 wall walks, 800m run, 8 wall walks, 600m run, 6 wall walks THEN into the 5rm Deadlift. This is 1.5 miles of running with 24 total Wall Walks. You should have enough time on the run to allow your shoulders to recover and crush through the wall walks when you get back in the gym! For the 5RM Deadlift, you should have no less than 10 minutes. You can...Read more