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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Squat Clean – Skills Class


Covenant CrossFit – Skills



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

6 KB deadlifts + 6 goblet squats + 6 russian kettlebell swings

ROM:

5-10 min stretching

Focusing on glutes, hamstrings, squat position, hips

POINTS OF PERFORMANCE:

1. The Set-up

a. There should be some space between the bar and your shins when you get ready to do a clean. Set your metatarsals (toe joints) directly under the bar. This will allow you to load yourself properly without rolling the bar out front with your shins.

b. Load the hips and anchor the kneecaps so that the hamstrings increase tension and the shins stay nearly perpendicular to the floor.

c. ** have each athlete find a line on the mats and use that as marker for where their feet start and end….. In Front of line they are letting the barbell come out in front.. Looking for feet to only move out left and right into squatting position **

2. First Pull: ground to above the knees

a. Maintain a constant back angle while pressing the knees back (knee extension). This allows you to pull the bar into your center of gravity and maximally load the posterior chain. The weight should be dispersed from the mid-foot to the heels.

3. Power Position

a. The power position refers to the point at which the body is poised in the athletic position – feet flat, hips loaded, chest high, back straight, and quads activated. It is at this point the athlete must take the bar vertical through triple extension of the ankle, knee, and hip joints.

b. The bar should reach the sweet spot – mid-thigh to the hip crease – before the arms bend, allowing for the hips to explosively unload.

4. Second Pull : “elbows high and outside”

a. This is the final active vertical aspect of the lift, in which the traps elevate and the arms begin the final pull under the barbell into the last phase.

5. The final stop in the clean is the catch into the front squat.

a. Emphasizing on fast elbows, and being patient at the bottom the catch and breathing techniques to lock core down and down

Weightlifting

Clean (15×1)

Take 10min to work on practicing perfect and increasing load over time

Metcon

Metcon (Weight)

EMOM for 6min complete:

2 squat cleans @ 80% of above

Partner Friday

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

5 jumping pull ups + 7 push ups + 9 air squats – 3x

Then,

20 slam balls

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

METCON

In teams of 2 complete:

“Danny” – Hero WOD

AMRAP 20min of:

30 box jumps 24/20

20 DB push press 45/35

30 pull ups

**split however you see fit**

LEVEL 2

METCON

In teams of 2 complete:

“Danny” – Hero WOD

AMRAP 20min of:

30 box jumps 24/20

20 DB push press 30/20

30 assisted pull ups

**split however you see fit**

LEVEL 1

METCON

In teams of 2 complete:

“Danny” – Hero WOD

AMRAP 20min of:

30 plate jumps 12/8

20 DB push press 15/10

30 ring rows

**split however you see fit**

Midline

Metcon (No Measure)

RX

MIDLINE

1min HS hold

20 PVC sit ups

4x

LEVEL 2

MIDLINE

:35sec HS hold

15 PVC sit ups

4x

LEVEL 1

MIDLINE

:25sec OH DB hold

15 sit ups

3x

Yoga 6:30p


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Row 20cal + :30sec plank + 40 singles – 3x

Metcon

Metcon (No Measure)

Active Recovery

A) Row 250m (75% pace)

B) Speed ladder 20’x2 (in and outs)

C) MXE weighted plank

D) Take 2min to work on triple unders or double unders

E) MXE hollow body hold

3-4x

What’s Going On

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5 cuban cleans + 5 strict press + 10 mountain climbers + 10m bear crawl

Metcon

Metcon (Time)

RX

METCON

15-12–9-6-3

Hang clean & jerks 135/95

**run 200m after each set**

LEVEL 2

METCON

15-12–9-6-3

Hang clean & jerks 95/65

**run 200m after each set**

LEVEL 1

METCON

12–9-6-3

DB hang power clean & jerks

**run 200m after each set**

Strength

Metcon (No Measure)

RX

STRENGTH

EMOM for 10min complete:

ODD: 3power clean & jerk – AHAP

EVEN: 6R + 6L alt bent over DB rows

LEVEL 2

STRENGTH

EMOM for 10min complete:

ODD: 3 power clean & jerk – AHAP

EVEN: 6R + 6L alt bent over DB rows

LEVEL 1

STRENGTH

EMOM for 10min complete:

ODD: 3 power clean & jerk

EVEN: 6R + 6L alt bent over DB rows

New Logo who dis?


Covenant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

12-9-6-3

Burpees

Wall balls

Weightlifting

Back Squat (1×9)

Back Squat (1×7)

Back Squat (1×5)

Back Squat (1×3)

Back Squat (1×1)

Metcon

Metcon (Time)

RX

METCON

50-35-20

Deadlifts 155/115

Leg curls (arms extended OH holding upright)

LEVEL 2

METCON

50-35-20

Deadlifts 115/75

Leg curls (hands under glutes)

LEVEL 1

METCON

45-30-15

KB deadlifts

Leg tucks

Commit for 3


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10m lunges + 10 push ups + 10m bear crawl + 10 jumping pull ups – 3x

Weightlifting

Bench Press (1×9)

Renegade Row (1×9)

Bench Press (1×7)

Renegade Row (1×7)

Bench Press (1×5)

Renegade Row (1×5)

Bench Press (1×3)

Renegade Row (1×3)

Bench Press (1×1)

Renegade Row (1×1)

Metcon

Metcon (Time)

RX

METCON

10…1

Strict chin ups

**after each set complete 10/7cal on assault bike**

LEVEL 2

METCON

10…1

Assisted strict chin ups

**after each set complete 9/6cal on assault bike**

LEVEL 1

METCON

10…1

Ring rows

**after each set complete 7/5cal on assault bike**

Sampler Platter


Covenant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

500m run + 20 wall balls + 20 push ups + 20 lunges w/ lean + 10 hip raises + 10 burpees + 10 supermans

Metcon

Metcon (Time)

RX

METCON

“Sampler Platter”

5 pull ups

10 push ups

15 air squats

5x

8 HSPU

15 KBS 53/35

4x

15 box jumps 24/20

15 K2E

3x

20 wall balls 20/14

30 sit ups

2x

50 burpees

1x

LEVEL 2

METCON

“Sampler Platter”

5 assisted pull ups

10 abmat push ups

15 air squats

5x

8 abmat HSPU

15 KBS 44/26

4x

15 box jumps 24/20

15 K2C

3x

20 wall balls 14/10

30 sit ups

2x

50 burpees

1x

LEVEL 1

METCON

“Sampler Platter”

5 ring rows

10 knee push ups

15 air squats

5x

8 box HSPU

15 RKBS 26/18

4x

15 box step ups 20/16

15 knee tucks

3x

10 wall ball ext.

20 sit ups

2x

25 burpees

1x

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