CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
10 Sets for Time:
40% of Max Strict HSPU
Last week, we completed 12 sets at 30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks.
Today – 10 x 40%
Last Week – 12 x 30%
2 Weeks – 10 x 30%
RX 10×5 DB Strict Press
Metcon
Slap Happy (3 Rounds for reps)
AMRAP x 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
—rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
—rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
ADV RX as written
RX 50 DU (R1 75/55) (95/65) (115/80)
Optional Extra Strength Work
Overhead Squat
5 Sets:
1 Tempo OHS
1 OHS
Percentages:
Set #1 – 60% of estimated 1RM OHS
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Set #5 – 72%
*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Off the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.
NOTES:
In the 5 sec descent, focus on the movement, keep your heels in firm contact with the ground. Try to keep proper distribution throughout the heel. Don’t let your ankles cave in, Details matter.
Snatch Balance
5 x 2
Set #1 – 50% of estimated 1RM OHS
Based off feel, steadily climb in remaining (4) sets.
After figuring out your position in the temp OHS, now work on building towards a heavy set of two reps. This is off the rack as well.
