CrossFit Allegiance – CrossFit
Gymnastics
Metcon (3 Rounds for reps)
Strict Gymnastics
Minutes 0-5 AMRAP:
3 Tempo Negative Strict HSPU
5 Strict T2B
Minutes 5-10 AMRAP:
1 Wall Walk
1 Gymnastic Complex:
1 Strict C2B
1 Strict Pull-up
1 Kipping Pull-up
1 C2B
1 Bar MU
Minutes 10-15 AMRAP:
5 Strict Ring Dips
5 Pausing Ring Rows
Focus on quality over how many total rounds you complete
Minutes 0-5:
*Tempo Negative Strict HSPU: 3 Seconds Down, Fast Up
*Strict T2B: Control Legs Down to Prevent Swinging
Minutes 5-10:
**Wall Walk: **Goal is Nose to Wall
Gymnastics Complex: Aim is to complete a challenging, but not max effort, gymnastic set. Option as an example:
* 1 Strict Pull-Up
* 2 Kipping Pull-Up
* 3 C2B Pull-Ups
The goal is to choose a complex that challenges us, but one we feel comfortable completing multiple sets with inside the time.
Minutes 10-15:
Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets
Pausing Ring Rows: Pause 3 Seconds with Chest on Rings
SUBSTITUTIONS
Tempo Negative Strict HSPU
Reduce Reps
Feet on Box or Bench
Tempo Negative Double Dumbbell Strict Press
Strict T2B
Reduce Reps
Feet as High as Possible (Without Swinging)
Wall Walk
Legs as High as Comfortable
Gymnastic Complex
Banded Pull-ups & MU
Jumping Pull-ups & MU
Strict Ring Dips
Reduce Reps
Banded Strict Ring Dips
Jumping Negative Ring Dips (Jump to Lockout & Slowly Lower Down)
Metcon
Metcon (Time)
3 Rounds:
12 DB Facing Burpees
18 C2B
Directly Into…
3 Rounds:
12 Double Dumbbell Snatches (50’s/35’s)
18/12 Calorie Bike
Directly into…
1 Round:
21 Devil Presses (50’s/35’s)
RX
DB (35/20#) & Pull-ups
