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Make History Stros


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

AMRAP 5min of:

3 inch worms + 5 burpees + 7 jumping pull ups

Strength

Metcon (No Measure)

RX

STRENGTH

A) 10R/10L alt bent over DB rows

B) 10 ab wheel fly outs

C) 10 weighted strict chin ups

D) 10R/10L weighted side plank rotations

3x

LEVEL 2

STRENGTH

A) 10R/10L alt bent over DB rows

B) 10 ab wheel fly outs

C) 10 strict chin ups

D) 10R/10L side plank rotations

3x

LEVEL 1

STRENGTH

A) 10R/10L alt bent over DB rows

B) :30sec plank on hands

C) 10 assisted strict chin ups

D) :20secR/:20secL side plank hold

3x

Metcon

Metcon (Time)

RX

METCON

In a team of 2 complete:

80 thrusters 95/65

80 pull ups

40 thrusters

40 pull ups

**one person works at a time; partition however you see fit**

LEVEL 2

METCON

In a team of 2 complete:

80 thrusters 75/55

80 assisted pull ups

40 thrusters

40 assisted pull ups

**one person works at a time; partition however you see fit**

LEVEL 1

METCON

In a team of 2 complete:

80 thrusters 45/35

80 ring rows

40 thrusters

40 ring rows

**one person works at a time; partition however you see fit**

3-2

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 6min complete:

6 hang power cleans + :10sec FR hold alt high elbows + 6 supermans

Weightlifting

Hang Power Clean (6×3)

Find a 3RM

Metcon

Metcon (Time)

RX

METCON

10 hang power cleans 155/105

10 ring dips

10/8 cal on assault bike/cal on rower

4x – rest 2min BTWN RNDS; alt bike and rower each RND

LEVEL 2

METCON

10 hang power cleans 105/70

10 assisted ring dips

8/6 cal on assault bike/cal on rower

4x – rest 2min BTWN RNDS; alt bike and rower each RND

LEVEL 1

METCON

10 hang power cleans 45/35

8 box dips

6/5 cal on assault bike/cal on rower

3x – rest 2min BTWN RNDS; alt bike and rower each RND

2-2

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10…1

KB deadlifts + jumping lunges + shoulder taps(x2)

Midline

Metcon (No Measure)

RX

MIDLINE

10 v ups

10 hollow rocks

10 tuck crunches

:10sec hollow body hold

5x – rest 1min BTWN RNDS

LEVEL 2

MIDLINE

8 v ups

8 hollow rocks

8 tuck crunches

:08sec hollow body hold

5x – rest 1min BTWN RNDS

LEVEL 1

MIDLINE

8 sit ups

8 tuck rocks

8 tuck crunches

4x – rest 1min BTWN RNDS

Metcon

Metcon (Time)

RX

METCON

5 wall walks

10m speed ladder (in/outs)

5 G2S 100/80

10 dBall lunges

5x – rest 1min BTWN RNDS

LEVEL 2

METCON

3 wall walks

10m speed ladder (in/outs)

5 G2S 80/60

10 dBall lunges

5x – rest 1min BTWN RNDS

LEVEL 1

METCON

5 wall walks

10m speed ladder (in/outs)

5 G2S 40/30

10 dBall lunges

5x – rest 1min BTWN RNDS

3-0?

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 6min complete:

5 K2C + 5 front squats + 5 S2OH + 5 hip raises

Weightlifting

Front Squat (6×2@80% )

RX

STRENGTH

EMOM for 6min complete:

2 front squats @80%

**rest 1min, then**

EMOM for 3min complete:

3 front squats @85%

LEVEL 2

STRENGTH

EMOM for 6min complete:

2 front squats @80%

**rest 1min, then**

EMOM for 3min complete:

3 front squats @85%

LEVEL 1

STRENGTH

EMOM for 10min complete:

3 front squats

**go up in weight if you see fit**

Front Squat (3×3@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

METCON

AMRAP 12min of:

36 double unders

18 wall balls 20/14

9 T2B

LEVEL 2

METCON

AMRAP 12min of:

18 double unders

18 wall balls 14/10

9 T2W

LEVEL 1

METCON

AMRAP 12min of:

72 singles

18 wall ball ext.

9 tuck crunches

2-0


Covenant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice – Burgener wartm up



Strength

Metcon (Weight)

RX

RX

STRENGTH

EMOM for 10min complete:

ODD: 3 tempo OHS + 2 snatch balance (go light; focus on perfect form)

EVEN: :05sec tempo snatch hold (1″ from floor + knee + hi-hang + extension) + 2 muscle snatch

LEVEL 2

RX

STRENGTH

EMOM for 10min complete:

ODD: 3 tempo OHS + 2 snatch balance (go light; focus on perfect form)

EVEN: :05sec tempo snatch hold (1″ from floor + knee + hi-hang + extension) + 2 muscle snatch

LEVEL 1

STRENGTH

EMOM for 10min complete:

ODD: 3 tempo OHS + 2 snatch balance (go light; focus on perfect form)

EVEN: :05sec tempo snatch hold (1″ from floor + knee + hi-hang + extension) + 2 muscle snatch

Metcon (AMRAP – Reps)

RX

METCON

AMRAP 4min of:

800m run

MXE power snatch 135/95

**rest :90sec, then**

AMRAP 3min of:

600m run

MXE burpees OTB

**rest :90sec, then**

AMRAP 2min of:

400m run

MXE OHS 135/95

**rest :90sec, then**

AMRAP 1min of:

Burpees OTB

LEVEL 2

METCON

AMRAP 4min of:

600m run

MXE power snatch 95/65

**rest :90sec, then**

AMRAP 3min of:

400m run

MXE burpees OTB

**rest :90sec, then**

AMRAP 2min of:

200m run

MXE OHS 95/65

**rest :90sec, then**

AMRAP 1min of:

Burpees OTB

LEVEL 1

METCON

AMRAP 4min of:

300m run

Hang power snatch 45/35

**rest :90sec, then**

AMRAP 3min of:

200m run

MXE burpees

**rest :90sec, then**

AMRAP 2min of:

100m run

MXE OHS w/ PVC

**rest :90sec, then**

AMRAP 1min of:

Burpees

The Eighth Wonder


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 7min complete:

7 deadlifts + 7 hang power cleans + 7 lateral jump overs

Metcon

Metcon (Time)

RX

METCON

In teams of 2 complete:

10…1

Deadlifts @ 225/155

Power cleans @ 135/95

**each person completes 10…1; 1 person working at a time; after each RND P1 100m farmer carry 55/35, P2 100m dBall carry 100/80, next RND switch**

LEVEL 2

METCON

In teams of 2 complete:

10…1

Deadlifts @ 165/115

Power cleans @ 95/75

**each person completes 10…1; 1 person working at a time; after each RND P1 100m farmer carry 44/26, P2 100m dBall carry 80/60, next RND switch**

LEVEL 1

METCON

In teams of 2 complete:

10…1

KB Deadlifts @ 35/20

Hang power cleans @ 45/35

**each person completes 10…1; 1 person working at a time; after each RND P1 100m farmer carry 35/20, P2 100m dBall carry 40/30, next RND switch**

JJ – Road to Recovery


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 3min complete:

3 strict press + 3 push press + 3 push jerks

EMOM for 3min complete:

6 supermans + 6 good mornings

Weightlifting

Push Jerk (5×7)

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
LEVEL 2

WOD

80 assisted pull ups

80 abmat push ups

80 sit ups

80 air squats

LEVEL 1

WOD

30 ring rows

30 knee push ups

30 sit ups

30 air squats

2x

Rotation Station


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Coaches choice, then stretch.

Then prep for stations with :10sec on/:10sec off of workout. Make sure you have a clear understanding of tasks.

Metcon

Metcon (AMRAP – Reps)

RX

METCON

Rotate through following stations working :45sec on/:15sec off + :25sec on/:35sec off:

Russian twists w/ med ball 14/10

Alt. reverse dBall lunges 40/30

Assault bike for cal

Turkish sit ups w/ plates 5/2.5

DBall GOTB 100/80

Row for cal

1x – rest 3min then, repeat stations :20sec on/:10sec off for reps

LEVEL 2

RX

METCON

Rotate through following stations working :45sec on/:15sec off + :25sec on/:35sec off:

Russian twists w/ med ball 10/5

Alt. reverse dBall lunges 30/20

Assault bike for cal

Turkish sit ups w/ PVC

DBall GOTB 80/60

Row for cal

1x – rest 3min then, repeat stations :20sec on/:10sec off for reps

LEVEL 1

RX

METCON

Rotate through following stations working :45sec on/:15sec off + :25sec on/:35sec off:

Russian twists

Alt. reverse lunges 10/5

Assault bike for cal

Sit ups

DBall GTOB 40/30

Row for cal

1x – rest 3min then, repeat stations :20sec on/:10sec off for reps

Go Stros


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10 1/4 wall ball throws + 10 wall ball squats + 10 supermans + 10cal on assault bike – 3x

Strength

Metcon (No Measure)

RX

STRENGTH

EMOM for 6min complete:

4R/4L seated DB press (opposite arm holding KB in FR pos)

**rest 1min**

EMOM for 3min complete:

2 LL rope climbs

LEVEL 2

RX

STRENGTH

EMOM for 6min complete:

4R/4L seated DB press (opposite arm holding KB in FR pos)

**rest 1min**

EMOM for 3min complete:

2 rope climbs

LEVEL 1

RX

STRENGTH

EMOM for 6min complete:

3R/3L seated DB press (opposite arm holding KB in FR pos)

**rest 1min**

EMOM for 3min complete:

6 ring rows

Metcon

Metcon (Time)

RX

METCON

30 burpee box jumps 24/20

45 hang power cleans 145/100

60 wall balls 20/14

**face the box for BBJ**

LEVEL 2

METCON

30 burpee box jumps 20/16

45 hang power cleans 100/70

60 wall balls 14/10

**face the box for BBJ**

LEVEL 1

METCON

30 burpees

45 hang power cleans 45/35

60 air squats

Ski Season

Covenant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5 RKBS + 5R/5L KB hang snatch (practice transition) + 20 singles

Strength

Metcon (Weight)

RX

STRENGTH

EMOM for 12min complete:

ODD: 12 KBS – UB every RND

EVEN: :45sec plank

LEVEL 2

STRENGTH

EMOM for 12min complete:

ODD: : 12 KBS – UB every RND

EVEN: :35sec plank

LEVEL 1

STRENGTH

EMOM for 12min complete:

ODD: 10 RKBS

EVEN: :30sec plank

Metcon

Metcon (AMRAP – Reps)

RX

METCON

In 4min complete:

800m run

then, at 4min immediately,

AMRAP 3min of:

Hang KB snatch 53/35

**rest 3min**

AMRAP 2min of:

10m shuttles

**rest 2min**

AMRAP 1min of:

Double unders

**score = total reps**

LEVEL 2

METCON

In 4min complete:

800m run

then, at 4min immediately,

AMRAP 3min of:

Hang KB snatch 44/26

**rest 3min**

AMRAP 2min of:

10m shuttles

**rest 2min**

AMRAP 1min of:

Double unders

**score = total reps**

LEVEL 1

METCON

In 4min complete:

600m run

then, at 4min immediately,

AMRAP 3min of:

Hang DB snatch

**rest 3min**

AMRAP 2min of:

10m shuttles

**rest 2min**

AMRAP 1min of:

Singles

**score = total reps**