CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (7×1)
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%
STIMULUS
• Positioning is the focus
• At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor
• The challenge here isn’t the weights themselves, rather maintaining control of the weights during the slow tempos
• During each 14 second lift, keep the hook grip on to simulate how you would typically clean
• Rest as needed between sets to maintain quality
MOVEMENT FOCUS
• Slowing things down really allows you to feel out a couple key points:
• Lats On: Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent
• Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee
Metcon
Metcon (Time)
5 Rounds
3 Bar Muscle-ups
6 T2B
9 Deadlifts (225/155)
200m run
RX
3 Strict C2B
6 T2B
9 Deadlifts (225/155)
200m run
Scaled
3 Kipping PU or RR
12 knee ups
9 Deadlifts (185/125)
200m run
