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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The Lake

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

50′ buddy carry x2 + 100′ shuttle waiter walk (switch hands at 50′) partner holds plank, then switch – 4x

Metcon

Metcon (Time)

RX

WOD

In teams of 2 complete:

20 dBall G2S 100/80 (rep for rep)

180 double unders (split how you see fit)

20 DB power cleans 55/35 (5 reps for 5 reps)

180 double unders (split how you see fit)

3x

LEVEL 2

WOD

In teams of 2 complete:

20 dBall G2S 80/60 (rep for rep)

90 double unders (split how you see fit)

20 DB power cleans 45/35 (rep for rep)

90 double unders (split how you see fit)

3x

LEVEL 1

WOD

In teams of 2 complete:

20 dBall G2S 60/40 (rep for rep)

180 singles (split how you see fit)

20 DB hang power cleans 30/20 (rep for rep)

180 singles (split how you see fit)

3x

Metcon (AMRAP – Reps)

RX

STRENGTH

In teams of 2 complete:

AMRAP 4min of:

100’x2 farmer carry shuttle

**choose a # that will be tough to get through UB**

LEVEL 2

STRENGTH

In teams of 2 complete:

AMRAP 4min of:

100’x2 farmer carry shuttle

**choose a # that will be tough to get through UB**

LEVEL 1

STRENGTH

In teams of 2 complete:

AMRAP 4min of:

100’x2 farmer carry shuttle

**choose a # that will be tough to get through UB**

Iced Coffee


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Bergener + coaches choice

Strength

Metcon (No Measure)

RX

STRENGTH

A) 500m row (time trial)

B) 10 supinated (UH) snatch grip deadlift

C) 10R/10L single arm KB turkish sit up

3x

LEVEL 2

STRENGTH

A) 500m row (time trial)

B) 10 supinated (UH) snatch grip deadlift

C) 10R/10L single arm KB turkish sit up

3x

LEVEL 1

STRENGTH

A) 500m row (time trial)

B) 10 deadlifts

C) 10R/10L single arm KB turkish sit up

3x

500m Row (Time)

Max Effort 500m Row

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
LEVEL 2

WOD

“Isabel”

30 power snatch 105/70

LEVEL 1

WOD

45 hang power snatch 45/35

Mexico


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

15 leg raises + 10m high knees + 10m lunges + 10m bear crawl – 3x

Metcon

Metcon (No Measure)

RX

WOD

Min1: 10R DBL FR KB step up (foot stays on top of box) – AHAP

Min2: 10L DBL FR KB step up (foot stays on top of box) – AHAP

Min3: 10 T2B

Min4: 50’x2 sled pull – AHAP

Min5: 5 bar muscle ups

6x

LEVEL 2

WOD

Min1: 10R DBL FR KB step up (foot stays on top of box)

Min2: 10L DBL FR KB step up (foot stays on top of box)

Min3: 10 T2W

Min4: 50’x2 sled pull

Min5: 5 bar kips (hips to bar)/banded bar muscle ups

6x

LEVEL 1

WOD

Min1: 10R DBL FR KB step up (foot stays on top of box)

Min2: 10L DBL FR KB step up (foot stays on top of box)

Min3: 10 K2C

Min4: 50’x2 sled pull

Min5: 5 burpee pull ups

6x

Sugar Cookie


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 7min complete:

5 goblet squats + 5r/5l S2OH + 5 RKBS

Weightlifting

Front Squat (1×7@75%)

Front Squat (1×5@80%)

Front Squat (1×3@90%)

Front Squat (1×1@?)

Metcon

CCF TEST #2 (Time)

RX

WOD

CCF test 2:

18 wall balls 20/14

15 KBS 53/35

12 HSPU

4x

LEVEL 2

WOD

18 wall balls 14/10

15 KBS 44/26

12 abmata HSPU

4x

LEVEL 1

WOD

21 wall balls ext

18 RKBS 26/18

15 seated DB press

3x

Umbrella Drinks


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Accumulate 1min dead hang + 500m run + accumulate 1min of hollow rocks + 25 bent over DB rows

Strength

Metcon (No Measure)

RX

STRENGTH

WEEK 5 – “1+ STRICT PULL UP”

A) 3-10 weighted strict pull ups

**no negatives…focus on load**

B) 6 pendlay rows

4x

LEVEL 2

STRENGTH

“NO STRICT”

A) 8/6/4/10 assisted pull ups w/ lowest band possible

B) 3x:05sec negatives

C) 6 pendlay rows

4x

LEVEL 1

“NO STRICT”

A) 8/6/4/10 assisted pull ups w/ lowest band possible

B) 3x:05sec negatives

C) 6 pendlay rows

4x

Metcon

Metcon (Time)

RX

WOD

300m run

30 PVC sit ups

3 LL rope climbs

5x

LEVEL 2

STRENGTH

WOD

300m run

25 PVC sit ups

3 rope climbs

5x

LEVEL 1

WOD

300m run

20 sit ups

3 lay2stand rope climbs

4x

New Saturday Regimen


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 (?? be effective )

Pick a weakness or something fun and work 20-40min on that
Work with someone. Give feedback and interact with each other on progressions/thoughts/etc.

Metcon

Metcon (No Measure)

WOD

EMOM for 6min complete:

ODD: 25 wall balls

EVEN: 15 burpees

**rest appx 5min**

In 6min complete:

“Cindy” x6

**rest appx 5min**

In 10min complete:

30 med ball cleans + 1 mile run

**rest appx 5min**

Take the remaining time and find a 3RM thruster

Clothes off

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10 jumping squats + 3 HS kick ups – 3x

then, clean warm up

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
In teams of 2 complete 60 RNDS…I go you go

LEVEL 2

5 wall balls 14/10

3 ambat HSPU

1 power clean 155/105

LEVEL 1

5 wall ball squats

3 seated DB press

3 hang power clean 45/35

Suns Out Guns Out


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Coaches choice

Metcon

Metcon (No Measure)

RX

WOD

A) 10 bench press

B) 10R/10L bicep curls

C) 10 ring push ups

D) 10 strict chin ups

4x

**at some point complete 400m sled drag (200m pull/200m drag) and 100 T2B**

LEVEL 2

RX

WOD

A) 10 bench press

B) 10R/10L bicep curls

C) 10 push ups

D) 10 strict chin ups

4x

**at some point complete 400m sled drag (200m pull/200m drag) and 100 T2B**

LEVEL 1

RX

WOD

A) 10 bench press

B) 10R/10L bicep curls

C) 10 push ups

D) 10 assisted chin ups

4x

**at some point complete 400m sled drag (200m pull/200m drag) and 100 T2B**

Palm Trees

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

In teams of 2 complete:

Min1: 20 wall balls

Min2: 20 PVC OHS

Min3: 30 wall balls

Min4: 30 OHS

Min5: hold bottom squat pos

**1 person works at a time; split however you see fit; both partners hold squat**

Weightlifting

Snatch Coomplex (6×3)

RX

STRENGTH

E:90sec for 12min complete:

1 full snatch + 1 OHS + 1 snatch balance (take time with balance but DO NOT come out of the dip)

LEVEL 2

STRENGTH

E:90sec for 12min complete:

1 full snatch + 1 OHS + 1 snatch balance (take time with balance but DO NOT come out of the dip)

LEVEL 1

STRENGTH

E:90sec for 12min complete:

1 full snatch + 1 OHS + 1 snatch balance (take time with balance but DO NOT come out of the dip)

Metcon

Metcon (Time)

RX

WOD

42-30-18

KBS 53/35

21-15-9

Back squat 205/145

Front squat

OHS

**must come from the floor**

LEVEL 2

WOD

42-30-18

KBS 44/26

21-15-9

Back squat 125/80

Front squat

OHS

**must come from the floor**

LEVEL 1

WOD

42-30-18

RKBS 53/35

21-15-9

Back squat 45/35

Front squat

OHS

**must come from the floor**

Bike Night

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

E:90sec for 6min complete:

100m run + 5 ring rows + 10 jumping squats

Gymnastics

Pull up cycle week 4

RX

STRENGTH

WEEK 4

“1+ STRICT PULL UP”

A) 2-8 weighted strict pull ups

B) 3x:10sec negatives

C) 8 pendlay rows

3x

LEVEL 2

“NO STRICT”

A) 5-8 assisted pull ups (lowest band possible)

B) 3x:03sec negatives

C) 8 pendlay rows

3x

LEVEL 1

“NO STRICT”

A) 5-8 assisted pull ups (lowest band possible)

B) 3x:03sec negatives

C) 8 pendlay rows

3x

Metcon

Metcon (AMRAP – Reps)

RX

WOD

Death by strict pull ups

then,

Death by pistols

then,

Death by strict ring dips

**min1 = 1 pull up, min2 = 2 pull ups, until you fail, then start immediately into 1 pistol, etc.**

LEVEL 2

WOD

Death by assisted pull ups

then,

Death by banded pistols

then,

Death by assisted ring dips

**min1 = 1 pull up, min2 = 2 pull ups, until you fail, then start immediately into 1 pistol, etc.**

LEVEL 1

WOD

Death by ring rows

then,

Death by box pistols

then,

Death by box dips

**min1 = 1 pull up, min2 = 2 pull ups, until you fail, then start immediately into 1 pistol, etc.**