Welcome to Covenant CrossFIT:

At Covenant, we strive to inspire people, make them proud to be a part of our family and build loyalty through integrity by staying true to our Vision and Mission. It’s a coaching facility limited to small groups of people to ensure attention from their coach during every workout. We offer group training, utilizing the CrossFit method to share a vision of a healthier lifestyle. As a community we intend on creating a bond with fitness to accomplish our dreams and lifelong goals. We are dedicated to you.

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WOD

Working together to achieve our goals
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Schedule

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Happy Thanksgiving


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

100’ run + 10R+10L single arm RKBS + 5 inch worms – 3x

Strength

Metcon (Weight)

RX

STRENGTH

Complete the following complex 3x:

1R+1L KB bent over row + 1 KB power clean + 1R+1L reverse FR lunge + 1R+1L S2OH – 5x

LEVEL 2

STRENGTH

Complete the following complex 3x:

1R+1L KB bent over row + 1 KB power clean + 1R+1L reverse FR lunge + 1R+1L S2OH – 5x

LEVEL 1

STRENGTH

Complete the following complex 3x:

1R+1L KB bent over row + 1 KB power clean + 1R+1L reverse FR lunge + 1R+1L S2OH – 4x

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

METCON

AMRAP 20min of:

400m run

20 air squats

10 burpee box jump on and over 24/20

LEVEL 2

METCON

AMRAP 20min of:

400m run

20 air squats

10 burpee box jump on and over 24/20

LEVEL 1

METCON

AMRAP 20min of:

300m run

15 air squats

10 burpees

Keep the Noise Down


Covenant CrossFit – CrossFit



Metcon

Metcon (No Measure)

RX

METCON

A) 8R+8L Bulgarian split lunges w/DBs + 12 MX height lateral jumps

B) 6 tempo (31X1) deadlifts @ 70% of 1RM

**lift off ground, hold for 1 second, 3 seconds down, 1 second pause on ground**

C) 40 hollow rocks – AFAP

D) 20/16 cal assault bike

3x – NFT

MIDLINE

With a partner alt.

3×12 turkish sit ups

LEVEL 2

METCON

A) 8R+8L Bulgarian split lunges w/DBs + 12 MX height lateral jumps

B) 6 tempo (31X1) deadlifts

**lift off ground, hold for 1 second, 3 seconds down, 1 second pause on ground**

C) 30 hollow rocks – AFAP

D) 16/12 cal assault bike

3x – NFT

MIDLINE

With a partner alt.

3×12 turkish sit ups

LEVEL 1

METCON

A) 8R+8L Bulgarian split lunges + 8 MX height lateral jumps

B) 6 KB deadlifts

C) 20 tuck rocks

D) 14/10 cal assault bike

3x – NFT

MIDLINE

With a partner alt.

3×12 sit ups

Weightlifting

Deadlift (3×6 tempo)

Whats next


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5 push press + 5 push jerks + 5 cuban clean + 20 jumping jumps

Strength

Metcon (No Measure)

RX

STRENGTH

EMOM for 10min complete:

ODD: :45sec HS hold

EVEN: 1 hang power clean + 2 power cleans

**add # as you work; all sets must be heavier than metcons working weight**.

LEVEL 2

STRENGTH

EMOM for 10min complete:

ODD: :30sec HS hold

EVEN: 1 hang power clean + 2 power cleans

**add # as you work; all sets must be heavier than metcons working weight**

LEVEL 1

STRENGTH

EMOM for 10min complete:

ODD: :20sec pike hold

EVEN: 5 hang power cleans

Metcon

Metcon (Time)

RX

METCON

18-15-12-9-6-3

Hang power cleans 155/105

HSPU

LEVEL 2

METCON

18-15-12-9-6-3

Hang power cleans 115/75

Abmat HSPU

LEVEL 1

METCON

18-15-12-9-6-3

Hang power cleans 45/35

Seated DB press

Handstand Skills Class


Covenant CrossFit – Skills

Warm-up

Warm-up (No Measure)

WARM UP:

3 seated DB press + 3R + 3L alt seat DB press + 3 decline push up pos. 2 pike pos on box + 3 hollow body2superman transitions

Skill

Metcon (No Measure)

Handstand walk: “CORE TIGHT”

Pre cursors: Work alt arm stabilizers in pike pos + forward roll (bail out)

Kick up

Kick up (1′ away) + over extension

Kick up (1′ away) + over extension + kiss the wall

Kick up (2′ away) + over extension + kiss the wall

Begin increasing distance away from the wall and start walking

Nose to wall (create neutral pos. What is a neutral pos)

Shoulder taps

Hip touches

HS hold

Walk aways

Handstand push ups and the kip:

Abmat HSPU (start w/ multiple plates decrease as you go)

Negative phase (can you control)

Tuck (loading phase to create power in hip extension) (2 approaches)

Explode – driving the hips + pressing the floor

Christmas Party


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5 KB deadltifts + 5 RKBS + 5 goblet squats

Metcon

Metcon (Time)

RX

STRENGTH

Take some time to work up to a heavy deadlift

METCON

5 wall balls 20/14

3 T2B

1 deadlift 315/225

50x – p1 completes entering RND then p2 goes

LEVEL 2

STRENGTH

Take some time to work up to a heavy deadlift

METCON

5 wall balls 14/10

3 T2W

1 deadlift 225/155

50x – p1 completes entering RND then p2 goes

LEVEL 1

STRENGTH

Deadlifts – 7×5

METCON

5 wall ball squats

3 K2C

3 KB deadlifts

50x – p1 completes entering RND then p2 goes

Hoodie Sweather

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 6min complete:

6 push jerks + 6 lunge2elbows + 6 hip raises + 6 supermans

Strength

Metcon (No Measure)

RX

STRENGTH

In a team of 3 complete:

50′ FR BB carry + 50′ OH BB carry

3x – each

LEVEL 2

STRENGTH

In a team of 3 complete:

50′ FR BB carry + 50′ OH BB carry

3x – each

LEVEL 1

STRENGTH

In a team of 3 complete:

50′ FR BB carry + 50′ OH BB carry

3x – each

Metcon

Metcon (Time)

RX

METCON

In 3min complete:

9R + 9L hang KB snatch 53/35

6 push jerks 165/115

30 double unders

3x; stop @ 2:00 each RND, rest for :30sec

**@ 7:30min, rest until 10min and complete 1 RND for time**

LEVEL 2

METCON

In 3min complete:

9R + 9L hang DB snatch 35/25

6 push jerks 115/75

15 double unders

3x; stop @ 2:00 each RND, rest for :30sec

**@ 7:30min, rest until 10min and complete 1 RND for time**

LEVEL 1

METCON

In 3min complete:

9R + 9L hang DB snatch 25/15

6 push press 45/35

30 singles

3x; stop @ 2:00 each RND, rest for :30sec

**@ 7:30min, rest until 10min and complete 1 RND for time**

No Bathrooms


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

200m run + 10 ring rows + :10sec dip ext. hold – 3x

Weightlifting

Metcon (No Measure)

RX

STRENGTH

A) Squat cleans – 5×1

B) Work hips2bar ext.

LEVEL 2

STRENGTH

A) Squat cleans – 5×1

B) Work on bar kips

LEVEL 1

STRENGTH

Hang power cleans + front squat – 7×5

Squat Clean (5×1)

Metcon

Metcon (Time)

RX

METCON

1mile run

30 ring dips

20 squat cleans 155/105

10 bar muscle ups

1mile run

LEVEL 2

METCON

1200m run

30 assisted ring dips

20 squat cleans 115/75

10 strict pull ups + 10 burpees

1200m run

LEVEL 1

METCON

500m run

30 box dips

20 hang power cleans + 20 front squats

10 ring rows + 10 burpees

500m run

Handstand Saturday


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 6min complete:

ODD: 4 kick ups +10m bear crawl + 10m lunges

EVEN: 4 push up/shoulder tap complex + 10m crab walk + 10m lunges

Strength

Metcon (No Measure)

RX

STRENGTH

EMOM for 12min complete:

ODD: 12 alt seated single arm KB press – AHAP

EVEN: 6 renegade rows – AHAP

**finishing each MVMT :30-:45sec**

LEVEL 2

STRENGTH

EMOM for 12min complete:

ODD: 12 alt seated single arm KB press – AHAP

EVEN: 6 renegade rows – AHAP

**finishing each MVMT :30-:45sec**

LEVEL 1

STRENGTH

EMOM for 12min complete:

ODD: 12 alt seated single arm KB press

EVEN: 6 renegade rows

**finishing each MVMT :30-:45sec**

Metcon

Metcon (Time)

RX

METCON

200′ farmer carry 70/53

100′ HS walk

4x

LEVEL 2

METCON

200′ farmer carry 53/44

6 wall walks

4x

LEVEL 1

METCON

200′ farmer carry 35/20

100′ bear crawl

4x

Thanksgiving Schedule


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 7min complete:

7 wall squats + 6 reverse back rack alt lunges + reach n rolls

Metcon

Metcon (No Measure)

RX

METCON

A) 5 back squats @ 80%

B) 8R + 8L DB step ups (AHAP) + 12 box jump on and overs 20″

C) 50′: lunge R + lunge L + 2 squats w/ KBs

D) 500m row

4x

LEVEL 2

METCON

A) 5 back squats

B) 8R + 8L DB step ups (AHAP) + 12 box jump on and overs 20″

C) 50′: lunge R + lunge L + 2 squats w/ KBs

D) 500m row

4x

LEVEL 1

METCON

A) 5 back squats

B) 8R + 8L DB step ups + 12 box jump on and overs 20″

C) 50′: lunge R + lunge L + 2 squats w/ DBs

D) 500m row

3x

NO 6:30PM


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

In teams of 2 complete:

20 alt. shoulder taps + 10 med ball clean squat tosses – 4x

Metcon

Metcon (Time)

RX

METCON

5-10-15-10-5

Squat cleans (odd) power cleans (even) 80/60

10-20-30-20-10

Box jump on and over 24/20

**p1 completes G2S, then p2, p1 completes box jumps, etc.

MIDLINE

With a partner complete:

Alt 20 partner leg throws + :20sec plank

3x – switch after 1 RND is complete

LEVEL 2

METCON

5-10-15-10-5

Squat cleans (odd) power cleans (even) 60/40

10-20-30-20-10

Box jump on and over 20/16

**p1 completes G2S, then p2, p1 completes box jumps, etc.

MIDLINE

With a partner complete:

Alt 15 partner leg throws + :15sec plank

3x – switch after 1 RND is complete

LEVEL 1

METCON

5-10-15-10-5

Squat cleans (odd) power cleans (even) 30/20

10-20-30-20-10

Box jump on and over 20/16

**p1 completes G2S, then p2, p1 completes box jumps, etc.

MIDLINE

With a partner complete:

20 leg raises w/ extended arms

3x – switch after 1 RND is comple