CrossFit Allegiance – CrossFit
Skill
Metcon (Weight)
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge
• As a rough guideline, look to spend about 1:30 on each movement
• This puts you right at 5 times at each station in the 15 minute window
• For the single dumbbell overhead walking lunge, choose weight that you can complete 25′ lengths unbroken
• Turn around at 25′ and come back with the other arm
• You can build in weight across the 15 minutes, but keep it to weights that allow for solid positioning
• For the lunge, the back knee must touch the ground on each rep and you must stand to full extension between steps
• Score is heaviest dumbbell used for the lunge
MOVEMENT FOCUS
• Handstand Walks: Rotate the hands out slightly. This subtle rotation can increase wrist mobility and allow you to lean further forward. The better lean you have, the easier it is to successfully move forward down the floor.
• Dumbbell Overhead Lunge: Rotate the armpit forward with the elbow locked by the ear. This externally rotated position is the most stable position for the should to support the dumbell.
SUBSTITUTIONS
Handstand Walk
• 30-60 Second Nose to Wall Handstand Hold on Wall
• 2-3 Wall Walks
• Handstand Walk Toward the Wall (Start Close and Work Your Way Back)
Metcon
Metcon (Time)
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
