CrossFit Allegiance – CrossFit
Weightlifting
0:00 -7:00
Front Squat
Front Squats (On the 0:00…)
On the Minute x 7:
2 Front Squats
Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM
Sets 5-7: 60% 1RM
0:00, 1:00, 2:00, 3:00, 4:00, 5:00, 6:00
Front Squat Complex
On the 9:00
1 One and One Quarter + 1 Front Squat
Front Squat Complex (On the 9:00…)
On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat
Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM
Sets 3-5: 60% 1RM
9:00, 11:00, 13:00, 15:00, 17:00
Video below of what a One and One Quarter Front Squat looks like
Metcon
Metcon (Time)
ADV RX
For Time:
5 Rounds of “Nate”
100 DU
4 Rounds of “Nate”
100 DU
3 Rounds of “Nate”
100 DU
2 Rounds of “Nate”
100 DU
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups
4 Strict Handstand Push-ups
8 Kettlebell Swings (32/24kg)
RX
For Time:
5 Rounds of “Nate JR”
50 DU
4 Rounds of “Nate JR”
50 DU
3 Rounds of “Nate JR”
50 DU
2 Rounds of “Nate JR”
50 DU
1 Round of “Nate JR”
1 Round of “Nate JR”:
2 C2B
4 Kipping HSPU
8 KBS 24/16kg
Substitute
C2B with PU or RR
HSPU DB Press
