CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
ADV RX
For Time:
5 Rope Climbs
Rest 1 Minute
5 Rope Climbs
RX
10 Stict Pull-ups
Rest 1 Minute
10 Strict Pull-ups
Fitness
10 kipping Pull-ups
Rest 1 Minute
10 kipping Pull-ups
Other options:
Pick a band you struggle with or Ring Rows
Metcon
Metcon (Time)
Four Person Team
5 Rounds:
200m Run Together
60/40 Cal Bike
60 Kipping HSPU
Run together but then Partner A can start on HSPU as soon as Partner B finishes their Cal on the bike. Partner B can start as soon as Partner C finishes and Partner C goes as soon D finishes bike and partner D goes as soon as they can.
Scaled for HSPU is 75/55 Push-press
Optional Extra Strength Work
Metcon (3 Rounds for time)
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk
Notes:
Cycling 45 reps per round on the barbell in today’s capacity builder
Each round flows as follows:
7 Back Squats
7 Push Jerks
7 Thrusters
5 Back Squats
5 Push Jerks
5 Thrusters
3 Back Squats
3 Push Jerks
3 Thrusters
While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we’re aiming for is roughly 2 minutes on and 1 minute off
Adjust your percentage or the reps as needed to complete each round in the 2 minute area
Rounds begin on the 0:00 – 3:00 – 6:00
The bar will come from the floor, not out of the rack
Each round is for time. Click RX if you are able to do 50%
