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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T2B Skill w/ Mateo


Covenant CrossFit – Skills

Warm-up

Warm-up (No Measure)

12 hollow rocks + 10 banded PVC lateral pull downs (tempo) + 8 small bar kips – 3x

Metcon

Metcon (No Measure)

RX

8 partner bar kips

8 K2E

8 strict T2B (partner stabilization)

3x

LEVEL 2

8 partner ring kips

8 K2C

8 strict hanging leg raises (partner stabilization)

3x

LEVEL 1

8 scapula pull ups

8 tuck ups

3x

Metcon (Time)

RX

WOD

In a team of 2 complete:

7 cal assault bike

7 T2B

7 push ups

5x – I go, you go; each person completes 5 RNDS each

LEVEL 2

WOD

In a team of 2 complete:

7 cal assault bike

7 T2W

7 abmat push ups

5x – I go, you go; each person completes 5 RNDS each

LEVEL 1

WOD

In a team of 2 complete:

7 cal assault bike

7 T2W

7 knee push ups

5x – I go, you go; each person completes 5 RNDS each

Happy Birthday Juice

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

400m run,

then,

4 BB deadlifts + 4 hang power cleans + 4 S2OH + 4 good mornings + 4 back squats – 4x (UB)

Metcon

Metcon (Time)

RX

WOD

In teams of 2 complete:

400m run

100 KBS 70/53

400m run

100 hang power cleans 135/95

400m run

100 S2OH 100/70

400m run

**teams run together; reps are split however you see fit**

LEVEL 2

RX

WOD

In teams of 2 complete:

400m run

100 KBS 53/44

400m run

100 hang power cleans 115/75

400m run

100 S2OH 85/60

400m run

**teams run together; reps are split however you see fit**

LEVEL 1

RX

WOD

In teams of 2 complete:

400m run

80 RKBS 35/20

400m run

80 hang power cleans 45/35

400m run

80 S2OH 35/15

400m run

**teams run together; reps are split however you see fit**

Saturday’s Skill – T2B


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

20 alt DB chest press (laying on floor + 10 mountain climbers + 5x10m shuttle runs – 3x

Metcon

Metcon (No Measure)

RX

WOD

A) 10 DB chest press – AHAP

B) 20 weighted hollow rocks – UB

C) 10 ring skull crushers

D) :20sec L-sit hold (use KB’s)

E) 4x speed ladder drills

4x

MOBILITY

Short version of ROMWOD

LEVEL 2

WOD

A) 10 DB chest press – AHAP

B) 20 hollow rocks – UB

C) 10 ring skull crushers

D) :20sec knee tuck hold (use KB’s)

E) 4x speed ladder drills

4x

MOBILITY

Short version of ROMWOD

LEVEL 1

WOD

A) 10 DB chest press

B) 10 tuck rocks

C) 10 ring skull crushers

D) :30sec plank

E) 3x speed ladder drills

4x

MOBILITY

Short version of ROMWOD

The Power of Home Depot


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Burgener warm up – coaches choice

Weightlifting

Metcon (Weight)

RX

STRENGTH

E:75sec for 10min complete:

2×1 hang power snatch + 2 OHS

then,

6×1 hang power snatch + 3 OHS

**choose a # to stay at for the EMOM**

LEVEL 2

STRENGTH

E:75sec for 10min complete:

2×1 hang power snatch + 2 OHS

then,

6×1 hang power snatch + 3 OHS

**choose a # to stay at for the EMOM**

LEVEL 1

STRENGTH

E:75sec for 10min complete:

2×1 hang power snatch + 2 OHS

then,

6×1 hang power snatch + 3 OHS

**use bar for hang power snatch and PVC for OHS**

Metcon

Metcon (Time)

RX

WOD

10 cal assault bike

15 pull ups

10 dBall squats 100/80

50 double unders

5x

LEVEL 2

WOD

10 cal assault bike

15 assisted pull ups

10 dBall squats 80/60

25 double unders

5x

LEVEL 1

WOD

5 cal assault bike

10 ring rows

10 dBall squats 30/20

50 singles

5x

Leaves Turning


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5 cuban cleans + 5 burpees + plank hold

Strength

Metcon (No Measure)

RX

STRENGTH

A) 100m farmer carry – AHAP

B) 2-3x (attempts) :20sec free standing HS hold

3x

LEVEL 2

STRENGTH

A) 100m farmer carry – AHAP

B) 2-3x (attempts) :30sec HS hold (wall)

3x

LEVEL 1

STRENGTH

A) 100m farmer carry

B) 2-3x (attempts) :20sec wall facing HS

3x

Metcon

Metcon (No Measure)

RX

WOD

E:30sec for 5min complete:

5 DB S2OH 45/35

5 DB rows (plank pos.)

**rest 3min**

EMOM for 4min complete:

Min1: 1 wall walk + 1 ring dip

Min2: 2 wall walks + 2 ring dips

Min3: 3 wall walks + 3 ring dips

Min4: 4 wall walks + 4 ring dips

**rest 3min**

AMRAP 3min of:

Clean & jerks 135/95

**score = total # of clean and jerks**

LEVEL 2

WOD

E:30sec for 5min complete:

5 DB S2OH 35/25

5 DB rows (plank pos.)

**rest 3min**

EMOM for 4min complete:

Min1: 1 wall walk + 1 assisted ring dip

Min2: 2 wall walks + 2 assisted ring dips

Min3: 3 wall walks + 3 assisted ring dips

Min4: 4 wall walks + 4 assisted ring dips

**rest 3min**

AMRAP 3min of:

Clean & jerks 100/70

**score = total # of clean and jerks**

LEVEL 1

WOD

E:30sec for 5min complete:

5 DB S2OH 15/10

5 DB rows (plank pos.)

**rest 3min**

EMOM for 4min complete:

Min1: 4 shoulder taps + 4 box dips

Min2: 4 shoulder taps + 4 box dips

Min3: 4 shoulder taps + 4 box dips

Min4: 4 shoulder taps + 4 box dips

**rest 3min**

AMRAP 3min of:

Hang clean & jerks 45/35

**score = total # of clean and jerks**

Metcon (AMRAP – Reps)

RX

WOD

AMRAP 3min of:

Clean & jerks 135/95

**score = total # of clean and jerks**

LEVEL 2

WOD

AMRAP 3min of:

Clean & jerks 100/70

**score = total # of clean and jerks**

LEVEL 1

WOD

AMRAP 3min of:

Hang clean & jerks 45/35

**score = total # of clean and jerks**

Fall Here

Covenant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 BB good mornings + 10 deadlifts + 10 cal row + 10 wall balls – 3x

Weightlifting

Deadlift (4×3@80%)

RX

STRENGTH

Deadlifts – 3×4@80%

LEVEL 2

STRENGTH

Deadlifts – 3×4

**find a challenging weight and record**

LEVEL 1

STRENGTH

Deadlifts – 7×3

Metcon

Metcon (No Measure)

RX

WOD

With a 32min running clock complete:

0:00 – 8:00

100 wall balls 20/14

8:00 – 16:00

80 turkish sit ups 5/2.5 (each hand; keep arms extended to ceiling)

16:00 – 24:00

60cal row

24:00 – 32:00

40 deadlifts 225/155

LEVEL 2

WOD

With a 32min running clock complete:

0:00 – 8:00

80 wall balls 14/10

8:00 – 16:00

80 turkish sit ups 5/2.5 (each hand; keep arms extended to ceiling)

16:00 – 24:00

40cal row

24:00 – 32:00

40 deadlifts 165/115

LEVEL 1

WOD

With a 32min running clock complete:

0:00 – 8:00

50 wall ball ext.

8:00 – 16:00

50 sit ups

16:00 – 24:00

30cal rower

24:00 – 32:00

30 deadlifts

Metcon (Time)

100 wall balls

Metcon (Time)

80 turkish sit ups

Metcon (Time)

60 cal row

Metcon (Time)

40 deadlifts

Emerge

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

In a team of 2 complete:

20m dBall carry (chest) + 2x10m shuttle runs – 4x (each)

Metcon

Metcon (Time)

RX

WOD

In a team of 2 complete AMRAP 15min of:

3x10m shuttles w/ dBall

5 dBall squat clean thruster throws OTB 60/40

5 burpees2object 6”/4”

3x10m shuttles w/ dBall

**p1 starts on wodify side, completes triplet then to tag p2; each RND is 15reps (no rep for 1st run); score = total reps**

MOBILITY

ROMWOD (full length)

LEVEL 2

WOD

In a team of 2 complete AMRAP 15min of:

3x10m shuttles w/ dBall

5 dBall squat clean thruster throws OTB 40/30

5 burpees2object 4”/2”

3x10m shuttles w/ dBall

**p1 starts on wodify side, completes triplet then to tag p2; each RND is 15reps (no rep for 1st run); score = total reps**

MOBILITY

ROMWOD (full length)

LEVEL 1

WOD

In a team of 2 complete AMRAP 15min of:

3x10m shuttles w/ dBall

5 dBall squat clean thruster throws OTB 20/15

5 burpees

3x10m shuttles w/ dBall

**p1 starts on wodify side, completes triplet then to tag p2; each RND is 15reps (no rep for 1st run); score = total reps**

MOBILITY

ROMWOD (full length)

Listen

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

In a group of 3 complete:

4x8cal on rower or assault bike

**complete 4 big bar kips BTWN sets**

Weightlifting

Metcon (No Measure)

RX

STRENGTH

E:75sec for 10min complete:

2×2 hang squat cleans

then,

6×3 hang squat cleans

**choose a # to stay at for the EMOM; about 80% of 1RM clean**

LEVEL 2

STRENGTH

E:75sec for 10min complete:

2×2 hang squat cleans

then,

6×3 hang squat cleans

**choose a # to stay at for the EMOM; about 80% of 1RM clean**

LEVEL 1

STRENGTH

E:75sec complete:

2 hang power cleans + 2 front squats

Hang Clean (2×2)

Hang Clean (6×3)

Metcon

Metcon (Time)

RX

WOD

400m run

20 deadlifts 225/155

4 muscle ups

3x

LEVEL 2

WOD

400m run

20 deadlifts 165/115

4 hips2 bar + 4 strict pull ups

3x

LEVEL 1

WOD

400m run

20 KB deadlifts

8 ring rows

3x

Relax


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

20 singles + 5 pass throughs w/ rope + 5 burpees

Metcon

Metcon (No Measure)

RX

WOD

“Annie”

50-40-30-20-10

Double unders

Sit ups

**9min cap, rest 3min**

E:30sec for 8min complete:

5 DB bicep curls

5 DB push ups

**rest 3min**

200m run

1 LL rope climb

10x

LEVEL 2

WOD

“Annie”

25-20-15-10-5

Double unders

50-40-30-20-10

Sit ups

**9min cap, rest 3min**

E:30sec for 8min complete:

5 DB bicep curls

5 DB push ups

**rest 3min**

200m run

1 rope climb

10x

LEVEL 1

WOD

“Annie”

100-80-60-40-20

Singles

25-20-15-10-5

Sit ups

**9min cap, rest 3min**

E:30sec for 8min complete:

5 DB bicep curls

5 DB push ups

**rest 3min**

200m run

1 lay2stand rope climb

8x

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
LEVEL 2

WOD

“Annie”

25-20-15-10-5

Double unders

50-40-30-20-10

Sit ups

LEVEL 1

WOD

“Annie”

100-80-60-40-20

Singles

25-20-15-10-5

Sit ups

Metcon (Time)

RX

WOD

200m run

1 LL rope climb

10x

LEVEL 2

WOD

200m run

1 rope climb

10x

LEVEL 1

WOD

200m run

1 lay2stand rope climb

8x

Digest


Covenant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5x10m shuttle runs

5 squat complexes

5 hip raises

Back Squat (6×2@75%)

RX

STRENGTH

EMOM for 6min complete:

2 back squats @ 75%

**rest 1min, then**

EMOM for 3min complete:

3 back squats @ 80%

LEVEL 2

STRENGTH

EMOM for 6min complete:

2 back squats

**rest 1min, then**

EMOM for 3min complete:

3 back squats

**weight should be challenging at set of 2; set of 3, 3rd rep is tough**

LEVEL 1

STRENGTH

EMOM for 10min complete:

3 back squats

Back Squat (3×3@80%)

Metcon

Metcon (AMRAP – Reps)

RX

WOD

EMOM for 12min complete:

Min1: 10/9cal on assault bike

Min2: 8 KB complex (1 SDHP + 1 goblet squat = 1 rep) 53/35

Min3: 4x speed ladder in & outs

Min4: MXE slam balls 40/30

**score = total number of slam balls**

LEVEL 2

WOD

EMOM for 12min complete:

Min1: 9/8cal on assault bike

Min2: 8 KB complex (1 SDHP + 1 goblet squat = 1 rep) 44/26

Min3: 3x speed ladder in & outs

Min4: MXE slam balls 30/20

**score = total number of slam balls**

LEVEL 1

WOD

EMOM for 12min complete:

Min1: 8/6cal on assault bike

Min2: 8 KB complex (1 SDHP + 1 goblet squat = 1 rep) 26/18

Min3: 2x speed ladder in & outs

Min4: MXE slam balls 20/10

**score = total number of slam balls**