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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Denzel “Training Day”


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

500m run,

then,

50′ duck walk + 1min plank hold + 50′ spiderman + 1min hollow body hold

Metcon

Metcon (No Measure)

RX

WOD

A) 10 DBL RKBS + 100’ OH carry

B) 10R/10L single leg banded glute bridge

C) :30sec DBL KB inverted hold @ 90/90

D) :30sec Dball FR squat hold

E) 10 alt. DB chest press w/ ext. hold

4x – NFT

LEVEL 2

WOD

A) 10 DBL RKBS + 100’ OH carry

B) 10R/10L single leg banded glute bridge

C) :25sec DBL KB inverted hold @ 90/90

D) :25sec Dball FR squat hold

E) 10 alt. DB chest press w/ ext. hold

4x – NFT

LEVEL 1

WOD

A) 10 DBL RKBS + 50’ OH KB carry

B) 10R/10L single leg banded glute bridge

C) :20sec DBL KB inverted hold @ 90/90

D) :20sec Dball FR squat hold

E) 10 alt. DB chest press w/ ext. hold

4x – NFT

Weightlifting

RKBS + OH walk complex (4×10 + carry)

DBL RKBS + 100’ OH carry

DBL Inverted KB hold (4x??sec)

DBL KB inverted hold @ 90/90

Alt. DB Chest Press w/ ext. hold (4×10)

Alt. DB Chest Press w/ ext. hold

50 Cent

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10cal row + 15 burpees + 20 bent over rows – 2x

Gymnastics

Metcon (No Measure)

RX

STRENGTH

A) 8R/8L single arm ring row + :02sec hold

B) 10/8/6 3pt. DB row

C) 10R/10L weighted side plank rotations (focus on quality)

3x

LEVEL 2

STRENGTH

A) 8R/8L single arm ring row + pause hold

B) 10/8/6 3pt. DB row

C) 10R/10L side plank rotations (focus on quality)

3x

LEVEL 1

STRENGTH

A) 10 ring rows

B) 10/8/6 3pt. DB row

C) :20secR/:20secL side plank rotations (focus on quality)

3x

Metcon

CCF Test #4 (Time)

RX

WOD

CCF Test #4

18/15cal row

15 thrusters 95/65

12 C2B

2x

LEVEL 2

WOD

18/15cal row

15 thrusters 75/55

12 assisted pull ups

2x

LEVEL 1

WOD

15/12cal row

15 thrusters 45/35

12 ring rows

2x

Danny DeVito


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 6min complete:

6 air squats + 6 cuban cleans + 6 mountain climbers + 6 supermans

Weightlifting

Hang Clean (Find a 3RM)

Metcon

Metcon (No Measure)

RX

WOD

EMOM for 3min complete:

8R + 8L hang KB snatch 53/35

8 box jumps 24/20

**rest 1min; 4x**

LEVEL 2

WOD

EMOM for 3min complete:

7R + 7L hang KB snatch 44/26

7 box jumps 24/20

**rest 1min; 4x**

LEVEL 1

WOD

EMOM for 3min complete:

6R + 6L DB snatch

6 box jumps 24/20

**rest 1min; 4x**

White Linen Night


Covenant CrossFit – Open Gym

Warm-up

Saturday’s (No Measure)

Take 10-15min to warm up effectively (based on what your plan is)

Weightlifting

Saturday’s (5×3)

Pick a weakness or something fun and work 20-40min on that

Metcon

Metcon (AMRAP – Reps)

RX

STRENGTH

Take the first 40min of class to work on a BB weakness or something you love

WOD

0:00-2:00

Row 400m

MXE double unders

2:00-3:00

MXE DB push press 35/20

3:00-4:00

MXE pull ups

4:00-5:00

DB hang squat cleans 35/20

**3x – rest 5min between RNDS; score is total reps**

Johnny Depp

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

In a team of 2 complete:

5 push up/hand tap complex + 5 squat complex + 10 DB snatch – 3x (all reps are each person)

Metcon

Metcon (Time)

RX

WOD

10-8-6-4-2

RNDS of Cindy (RND for RND/5-5,4-4, etc.)

5 hang power cleans 145/100

10 push ups

15 air squats

**complete 200’ farmer carry 70/44 each after every set; 10 RNDS of Cindy then p1 = 200’ + p2 = 200’)**

LEVEL 2

WOD

10-8-6-4-2

RNDS of Cindy (RND for RND/5-5,4-4, etc.)

5 hang power cleans 95/65

10 ambat push ups

15 air squats

**complete 200’ farmer carry 53/35 each after every set; 10 RNDS of Cindy then p1 = 200’ + p2 = 200’)**

LEVEL 1

WOD

10-8-6-4-2

RNDS of Cindy (RND for RND/5-5,4-4, etc.)

4 hang power cleans 45/35

8 knee push ups

12 air squats

**complete 200’ farmer carry 35/20 each after every set; 10 RNDS of Cindy then p1 = 200’ + p2 = 200’)**

Al Pacino


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

:15sec ring ext hold + 10m bear crawl + :15sec hanging knee tuck hold + 10m duck walk – 4x

Metcon

Metcon (Time)

RX

WOD

50m R/50m L OH BB carry 53/35

then,

10 equal hang ring rows (even hang BTWN height of box and rings)

10R/10L KB push press

10R/10L FR KB lunges (R leg lunge + L arm FR for 10 then, switch)

20 equal hang ring rows

10R/10L KB push press

10R/10L FR KB lunges

10 equal hang ring rows

then,

50m R/50m L OH BB carry 53/35

LEVEL 2

WOD

50m R/50m L OH BB carry 44/26

then,

10 equal hang ring rows (even hang BTWN height of box and rings)

10R/10L KB push press

10R/10L FR KB lunges (R leg lunge + L arm FR for 10 then, switch)

20 equal hang ring rows

10R/10L KB push press

10R/10L FR KB lunges

10 equal hang ring rows

then,

50m R/50m L OH BB carry 53/35

LEVEL 1

WOD

50m R/50m L OH BB carry 35/20

then,

10 equal hang ring rows (even hang BTWN height of box and rings)

10R/10L KB push press

10R/10L FR KB lunges (R leg lunge + L arm FR for 10 then, switch)

20 equal hang ring rows

10R/10L KB push press

10R/10L FR KB lunges

10 equal hang ring rows

then,

50m R/50m L OH BB carry 53/35

Weightlifting

Metcon (No Measure)

RX

STRENGTH

A) TGU – 3×3 (3R+3L)

B) Armadillo tuck hold – 3x:30sec

LEVEL 2

STRENGTH

A) TGU – 3×3 (3R+3L)

B) Armadillo tuck hold – 3x:20sec

LEVEL 1

STRENGTH

A) TGU – 3×3 (3R+3L)

B) Armadillo tuck hold – 3x:15sec

Turkish Get Up (3×3 (each arm TNG))

Val Kilmer

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10m shuttles of coaches choice

Metcon

Metcon (No Measure)

RX

WOD

A) 10×10 shuttle sprint

B) 10 weighted hanging leg rotations

C) 100m row sprint

D) 2×50’ sled pull – AHAP

E) :30sec MXE cal on assault bike

F) :60sec ring plank hold

4x

LEVEL 2

WOD

A) 10×10 shuttle sprint

B) 10 hanging leg rotations

C) 100m row sprint

D) 2×50’ sled pull – AHAP

E) :30sec MXE cal on assault bike

F) :45sec ring plank hold

4x

LEVEL 1

WOD

A) 10×10 shuttle sprint

B) 10 weighted hanging leg rotations

C) 100m row sprint

D) 2×50’ sled pull

E) :30sec MXE cal on assault bike

F) :30sec plank hold

4x

10x10m shuttle sprint (Time)

10x10m shuttle sprint

100m Row (Time)

100m Row

:30sec MXE cal assault bike (Calories)

:30sec MXE cal assault bike

Double Fudge


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Coaches warm up + Burgener warm up

Weightlifting

Snatch (4×4)

Metcon

CCF Test #3 (Time)

RX

WOD

CCF Test #3

4 power cleans 205/145

4 front squats

4 S2OH

4x

LEVEL 2

WOD

CCF Test #3

4 power cleans 155/105

4 front squats

4 S2OH

4x

LEVEL 1

WOD

CCF Test #3

7 hang power cleans

7 front squats

7 S2OH

4x

Tans and Sunburns


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

5…1 jumping pull ups

**after each set complete 100m run + 5 BB good mornings**

Gymnastics

Pull-ups (1xMXE)

Weightlifting

Single leg KB deads + chin ups (4×8)

RX

STRENGTH

1) Find a new MXE pull up

2A) Single leg KB deadlifts – 4×8 (each leg)

2B) Strict weighted chin ups – 4×8

LEVEL 2

STRENGTH

1) Find a new MXE pull up

2A) Single leg KB deadlifts – 4×8 each leg (two hand hold)

2B) Strict assisted chin ups – 4×8

LEVEL 1

STRENGTH

1) Find a new MXE pull up

2A) Single leg KB deadlifts – 4×8 (each leg)

2B) Ring rows – 4×8

Metcon

Metcon (Time)

RX

WOD

21-15-9

Deadlifts 185/125

Wall balls 20/14

C2B

LEVEL 2

WOD

21-15-9

Deadlifts 135/95

Wall balls 14/10

Assisted pull ups

LEVEL 1

WOD

27-18-9

KB deadlifts

Wall ball ext.

Ring rows

Get IT Right Saturday Morning


Covenant CrossFit – CrossFit

Weightlifting

Saturday’s (No Measure)

Take 10-15min to warm up effectively (based on what your plan is)

Saturday’s (your call)

Pick a weakness or something fun and work 20-40min on that

Metcon

Metcon (No Measure)

Death by:

BB bear complex + burpee

**add 1rep to each mvmt each min**

**rest appx 5min**

E:30sec for 3min complete:

3 power snatch 95/65 + 6 push ups + 9 air squats

**rest appx 5min**

In :60sec complete:

8 KBS 53/35

8 goblet squats

8 box jumps 24/20

**3min on/1min off – 4x**

**SCALE ALL WORK AS NEEDED IN ORDER TO COMPLETE**