WOD

CrossFit Allegiance – CrossFit

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Weightlifting

Overhead Squat

5 Sets of 1

*Off the rack

*Work on OHS strength and positioning by pausing for a full 10 seconds in the bottom of each rep

*The goal here is to stay fully active and braced as you support the weight overhead

*Build in percentages (50-60%) for the first three sets and then build to a heavy single

*Sticking with the 10 second pause is more important than the weight on the barbell

*If unable to OHS then Front Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 OHS (95/65)

30 DU

15 Deadlifts (95/65)

30 DU

RX (75/55)

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Cash-In 60/45 Cal Bike

—then—

5 Rounds

500m Row

200m Run

12 Burpee Box Jump Overs (24/20)

Gymnastics

Metcon (No Measure)

3 Rounds

10 wall walks

10 Horizontal Ring rows

:10-:20 sec ring dip lockout hold

CrossFit Allegiance – CrossFit

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Weightlifting

Olympic Complex

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: Build to a Heavy

Metcon

Randy Savage (Time)

ADV RX

5 Rounds:

3 Rounds of “Macho Man” (155/105)

5 T2B

4 C2B

3 Bar MU

RX

5 Rounds:

3 Rounds of “Macho Man” (115/85)

10 T2B

Notes:

1 Round Of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

**You must complete all 3 rounds on the barbell before moving on to the gymnastics movements

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat

6 Sets

Set 1: 3@80%

Set 2: 1@83%

Set 3: 3@80%

Set 4: 1@86%

Set 5: 3@80%

Set 6: 1@89%

Rest two minutes between sets

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

70/50 Calorie Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Calorie Row

Round 1 score is # of wallballs

Round 2 is # of Calories

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

For Time:

200m Run, 42 C2B, 42 Burpees

200m Run, 42 Cal Row

200m Run, 30 C2B, 30 Burpees

200m Run, 30 Cal Row

200m Run, 18 C2B, 18 Burpees

200m Run, 18 Cal Row

Split Reps and rune together.

RX Pull-ups

CrossFit Allegiance – CrossFit

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Metcon

1: 2019 Halloween WOD 1 (Time)

WOD 1

9 Rounds For Time:

12 – 10 – 8 G2OH (25#)

100m Run after every set of G2OH

Partner A does 12, Partner B does 10, Partner C does 8. Each partner does 3 rounds for a total of 9 Rounds

**next partner can start their G2OH as soon as the partner before them leaves for their run.

** One plate per team (25#)

2: 2019 Halloween WOD 2 (AMRAP – Rounds and Reps)

WOD 2

AMRAP x 10

10 Cal Row

8 T2B OR 10 Sit-ups OR 15 Knee Ups

6 Single Leg DB DL OR 4 DB hang C&J OR 6 DB Hang Snatch (50/35)

–Next partner goes and moves on as soon as the person in front of them finishes the movement and moves on. —When you get to the T2B and the DB movements you can choose any one movement out of the three.

For example if everyone on your team can do T2B then you can all do T2B. If everyone can snatch 50/35 then everyone can snatch.

Metcon

RX: Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

SCLD: Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

55+: Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

55+SC: Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

RXTN: Crossfit Games Open 20.4 Teens (Ages 14-15) (Time)

For time:

30 box jumps, 24 / 20 in

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 115 / 75 lb

30 single-leg squats

10 clean and jerks, 135 / 95 lb

30 single-leg squats

5 clean and jerks, 155 / 105 lb

30 single-leg squats

5 clean and jerks, 185 / 115 lb

Time cap: 20 minutes

SCTN: Crossfit Games Open 20.4 Teens Scaled (Ages 14-15) (Time)

For time:

30 box jumps, 24 / 20 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 95 lb

Time cap: 20 minutes

CrossFit Allegiance – CrossFit

FYI 6:30 PM class is canceled today.

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Metcon

Metcon (No Measure)

3 Rounds (low intensity):

1:00 Light Row

10 DB Hang Clean and Jerks (light load)

10 Glute Bridges

1:00 Light Bike

3 Walkouts

6 Wall Squats

Into 3 Rounds:

2-4 Strict Pull-Ups

8 KBS (light)

12 Air Squats

24 DU

200m Jog

Finish with an empty barbell, moving through the sequence twice with rest between:

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Presses

5 RDL

5 Front Squats

Mobility

Metcon (No Measure)

Upper Body:

1. Child’s Pose: 1 Min

2. Shoulder to Floor: 1 Min

3. Wrist Stretches: 1 Min

4. Cobra 1 Min

Lower Body:

1. Couch Stretch: 2 Min Each Side

2. Pigeon Pose: 2 Min Each Side

3. Butterfly: 90 Seconds

CrossFit Allegiance – CrossFit

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Metcon

Metcon (5 Rounds for time)

ADV RX

On the 2:00 x 5 Sets:

8 OHS (135/95)

4 C2B

2 Bar MU

RX

On the 2:00 x 5 Sets:

3 C2B

7 OHS (75/55)

3 C2B Pull-Ups

5 Separate Rounds For Time. WODify will total your time over the 5 rounds.

Metcon

Metcon (4 Rounds for reps)

ADV RX

4 Rounds:

AMRAP 4:

200m Run

20/15 Cal Bike

Max Calorie Row

RX: 15/12

Rest 4 Minutes Between Rounds

Score is total Calories on the Row.

Non- Runners do the Ski Erg

CrossFit Allegiance – CrossFit

Halloween WOD’s were emailed out today. Please put your name on the board if you still need a team.
If you want to do the OPEN WOD you are welcome to do the workout anytime on Friday up until 4pm. CFA will be busy with Halloween WODs and team competition from 4pm on. We will continue with the OPEN on Saturday, Sunday and Monday.
Let us know if you have any questions.
Sports attire theme is next week. The final week of the OPEN.

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Metcon

Metcon (5 Rounds for time)

ADV RX

On the 3:00 x 5 Rounds:

9 Burpee Box Jump Overs (24″/20″)

12/9 Cal Bike OR 15/12 Cal Row

RX

On the 3:00 x 5 Rounds:

7 Burpee Box Jump Overs (24″/20″)

9/7 Cal Bike OR 12/9 Cal Row

**Step Overs are allowed**

The aim is to train our upper limit power. There is purposefully a significant amount of time between rounds to recover.

Score on WODify is 5 separate times for each round. WODify will total your time.

Weightlifting

Push Jerk

On the 2:00 x 5 Sets:

3 Push Jerks

Set #1 – 60% of estimated 1RM

Set #2 – 65%

Sets #3+4+5 – 70-75%

CrossFit Allegiance – CrossFit

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Conditioning

Metcon (2 Rounds for reps)

Alternate EMOM x 10

Minute 1 Work

Minute 2 Rest

Minute 1 seconds 0-20 Max Power Cleans (115/85)

Seconds 20-40 Rest

Seconds 40-60 ADV RX Max Ring MU RX Max C2B

Track two scores. The first score is total power cleans over five rounds and the second score is total MU or C2B

Metcon

Metcon (Time)

For Time:

100/70 Cal Row

… Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single DB Snatches (50/35)