CrossFit Allegiance – CrossFit

We have successfully made it to the final week of the Open. Everyone has done awesome. We’ve had some great PR’s and team spirit. We hope everyone has had fun. We will post the scores by tomorrow. **Important info moving into week 5 the final week. Take NOTE: You can get one point per team member that tags and mentions anything positive about CrossFit Allegiance in a post on Facebook and Instagram. See example below.

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CrossFit Allegiance is a healthy outlet for my Midlife Crisis.


Metcon (No Measure)

Open Primer

(25 min time cap)

3 Rounds, Not for Score:

1:00 Row + 18 AbMat Sit-Ups

1:00 Bike + 7-12 C2B

1:00 Row + 18 AbMat Sit-Ups

1:00 Bike + 7-12 Deadlifts (225/155)


Metcon (No Measure)

Station 1:

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total

Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.

Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Station 2:

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Station 3:

Pectoral Mash – 1:00 Each Side

Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind your back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.

Station 4:

Foam Rolling – Quads and Adductors – 2:00

Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.