CrossFit Allegiance – CrossFit

Happy Birthday Susan!

View Public Whiteboard


Back Squat (4×3 80%)


Metcon (Time)

4 Rounds

300m Row

12 Dumbbell Push Presses (35s/25s)

16 Dumbbell Step Back Lunges

*Lunges done with DB’s at hang

*if not enough DB then RX is 16/12kg
More dumbbells! In a recent interview, Greg Glassman says of the benefit of dumbbell training that, “The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” Dumbbells provide us with a different and more difficult challenge than barbells in the same way that ring dips challenge us more than dips on parallel bars or a bench. Training with the less stable dumbbell makes training with a more stable object like the barbell an easier task. Similarly, if I am proficient with ring dips, stable dips will be a walk in the park. In everyday life we hardly ever have to pick up something that is perfectly symmetrical like a barbell.

Picture of PPLAdmin