CrossFit Allegiance – CrossFit

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Warm-up (No Measure)

Warmup

Bike or Row

3 Minutes Easy

2 Minutes Moderate

1 Minute Moderate-Fast

PVC Warmup

2 Rounds:

10 PVC Pass Throughs

10 PVC OHS

Attempt to Get More Narrow Each Set

KB Warmup

2 Rounds:

10 RDL’s

10 Goblet Squats

10 Swings

10 Reverse Lunges (5 Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 RDL’s

5 Front Squats

Weightlifting

Back Squat

On the 0: 9 Reps @ 70%

On the 2: 7 Reps @ 77%

On the 4: 5 Reps @ 84%

On the 6: 3 Reps @ 89%

On the 8: 1 Rep @ 96%

On the 9: 1 Rep @ 99%

On the 10: 1 Rep @ 102%

On the 11: 1 Rep @ 105%

On the 12: 1 Rep @ 108%

Warmup Sets

10 Reps @ 50% of 5RM

8 Reps @ 55% of 5RM

6 Reps @ 60% of 5RM

4 Reps @ 65% of 5RM

Metcon

Metcon (AMRAP – Reps)

Committed”

RX

6 minute AMRAP

15′ HSWalk to the Rings for Max Ring MU then a 15′ HSWalk back to your partner

* Every 5ft on the HSWalk is 1 Rep (OPEN Standards). Every Ring MU is 1 Rep.

* One person working at a time and switch however if at all. Once you commit to the HSWalks and you cross your first 5′ mark there is no turning back until you finish down and back for a total of 30′.

* You can choose if you want to do some ring MU or turn around and HSWalk back to your partner.

Scaled and Masters

3 min AMRAP

Reverse Berpee with KettleBell 16/12kg

* One person working at a time. Switch however if at all.

Metcon (Time)

On the 5:00 x 4 Rounds:

7 Power Snatches (135/95)

100m Run

7 OHS (135/95)

15/12 Calorie Bike OR Row

RX 115/80

**please Do Not drop the Barbell from overhead with anything less than 45’s

•Rounds start on the 0:00 – 5:00 – 10:00 – 15:00

•Score is the slowest of the 4 rounds

•Goal is 4 minutes to allow for at least 1 minute of recovery

•Choose a light-moderate weight that you are capable of touch and go power snatches and unbroken OHS

Substitute:

OHS with Front Squat

Snatch with Power Clean