CrossFit Covalence Blog

By: Coach Erik

QF Workout 1

            General Feel: No matter your fitness level these are 2 controlled sprints. There is no place for pacing/rest. Shoot for negative splits (1st round should be just a little slower then 2nd). This is a pain tolerance test. Shut off your brain and just go.

            Shuttle Runs: Practice your footwork during warm-up. Run the first 6-8 at a sprint pace and throttle back for last couple so you can pick up the barbell. On the last 10 in the 2nd interval empty the tank.

            OHS: A quick break here for most will be needed. 12/8 or 8/7/5. Don’t struggle through big sets, the time under tension will hurt your burpees/run.

            Burpees: Fast step-up burpees for the first 30 will be appropriate for most. The entire workout for most is 2 sets of 30 burpees separated by 1:00 rest. If your feeling good on the 2nd set hop down/hop up burpees would be good for the first 18 then slow your cadence so you can pick up the bar.

QF Workout 2

            General Feel: This is purely a grip/BMU test. Most people will be able to do HC under fatigue as opposed to BMU.

            DB Hang SQ Cl: Practice footwork with these. Dumbbells between the legs or outside the legs. It’s totally athlete preference.

            BMU: For most BMU will deteriorate well before the DB. Find an appropriate rep scheme that works for your ability.

Strategies:

Front Load BMU: For those that know 40 BMU in a workout are going to be the sticking point front load with a big set (2-3) reps short of failure. And then find a good rep scheme to transition between the two movements.

Conservative Approach: 20 Rounds of 2 BMU and 4 HC. This is a bunch of transitions but is a good way to keep you moving. Must be disciplined for transitions.

Semi-Aggressive: 8 HC, 5 BMU, 7 HC, 5 BMU, 5 HC into 10 rounds of 3 BMU and 6 HC. Or 15 Rounds of 2 BMU and 4 HC

Aggressive: EMOM, Every 1:15, Every 1:30 x10 … 4 BMU 8 HC

QF Workout 3

            General Feel: Moving at a controlled speed with a sense of urgency. Control your breathing. Pending your strengths and weaknesses this could be very anerobic.

            Deadlifts: For most a quick break at each bar will be the route to go. 6/4 or 4/3/3 at the heavier bars. A break on the DL cost you no time and will help with DU efficiency.

            DU: If you are great at DU and can use this as a place to recover then stay UB. A quick planned break is better then breaking when you’re forced to. Grip and HR will be very high in rounds 4-6 so consider that when planning.

QF Workout 4

            General Feel: This is a long test for most, and the first row is a trap. Most scores will come down to how you can manage 30 SHSPU at the end. Be as fresh as possible when you get there.

            Row: Plan to row at your 5k pace. If you don’t know that maybe 6-10 seconds slower than your 2k. Rowing 5 sec faster per 500m is not worth the effort when time can be made on the CNJ and SHSPU

            CNJ: EVERYONE should do singles. Find plates that don’t bounce around as much. Try to take a deep breath between each rep and don’t step away from the bar. Stay disciplined.

            SHPSU: This is where the workout is determined. Your first couple of sets should be 3-4 reps short of failure, unless you can do 20+ unbroken. If your best set is 10 UB and you open with 8, you’re going to be down to singles very quickly. Shoot for 10 sets of 3 instead.

OVERALL TAKE:

These workouts are not life and death, this is a time to test your fitness and see how well you know your abilities. Make sure you familiarize yourself with floor layouts and starting positions etc…. More importantly, HAVE FUN and support your other fitness friends.