CrossFit Allegiance – CrossFit

Tip #2 Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients.

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism.

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.

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Metcon (AMRAP – Reps)

Strict Handstand Pushups

1 Attempt for Max Repetitions

If you are not able to complete 3 strict handstand pushups, it

Two options are:

DB Strict Presses

Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead choose a weight that allows for at least 8-10 repetitions, and go as far as we can from there. Aiming to be in the 8-15 repetition rep range.


Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.


Metcon (AMRAP – Reps)


1 Set for Max Repetitions

If we are under 3 strict pull-ups, do the band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In your notes put what color band you used.


Metcon (3 Rounds for reps)

3 Rounds of AMRAP x 4min, resting 4:00 between:

21/15 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs (24″/20″)


Round #1 – 155/105

Round #2 – 135/95

Round #3 – 115/80


Round #1 – 135/95

Round #2 – 115/80

Round #3 – 95/65

Weights decrease over the course of the three AMRAP’s. Score will be total reps per Round.

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