CrossFit Allegiance – CrossFit

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Gymnastics

Metcon (AMRAP – Reps)

AMRAP 7:

1 Pausing Strict HSPU

1 Strict HSPU

1 Kipping HSPU

1 Pausing Strict Pull-up

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict HSPU

2 Strict HSPU

2 Kipping HSPU

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups

…

Add (1) Rep to Each Movement Until Time Cap

*Your score for the day is total reps completed

Scaling options

HSPU

Double DB

Pausing Strict Press

Strict Press

Push Press

PULL-UPS

Banded Pausing Strict & Strict

OR if you are capable of RX then another scaling option is

*Don’t Climb in Reps to manage volume, you could stop climbing in reps and, for example, keep working sets of 2 or 3 at each movement

Metcon

Metcon (AMRAP – Reps)

Ascending Ladder for 7 Minutes:

3 Clean & Jerks , 3 T2B

6 Clean & Jerks, 6 T2B

9 Clean & Jerks, 9 T2B

…

Add (3) Reps to Each Movement Until Time Cap

Barbell 135/95

Reference the below number for scoring:

Finish 3’s: 6 Reps

Finish 6’s: 18 Reps

Finish 9’s: 36 Reps

Finish 12’s: 60 Reps

Finish 15’s: 90 Reps

Finish 18’s: 126 Reps

Finish 21’s: 168 Reps

Finish 24’s: 216 Reps