CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
On the Minute x 10:
1 Pausing “One and One Quarter” Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
Working a new movement today with the Pausing One and One Quarter Back Squat
This movement is designed to strengthen the bottom most part of the back squat
Movement Order:
You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension
There are pauses built in at two locations:
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the “”one quarter”” squat
These percentages are based on your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
:40 Wallballs (30/20)
:40 Double DB Snatches (50’s/35’s)
:40 Assault Bike Calories
1 Minute Rest
RX WB 20/14
Only the front ends of the DB have to touch.
Count total reps for each round to enter 5 totals in WODify.