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7/22/19

CrossFit Allegiance – CrossFit

We will have our final CrossFit camp this Monday – Tuesday – Wednesday July 22nd – 23rd – 24th from 9am – 12pm. You can call ahead to sign up or email crossfitallegiance1@gmail.com or come in July 22nd morning at 9am to sign up.

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Weightlifting

Back Squat

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.

Week #1 – 60%

Week #2 – 63%

Week #3 – 66%

Week #4 – 69%

Metcon

Hot Sauce (4 Rounds for reps)

ADV RX

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

RX

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (65/45)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (95/65)

Optional Extra Strength Work

Squat Snatch

“On the 2:00” x 5 Sets:

1 Hang Snatch High Pull

1 Snatch High Pull

1 Hang Squat Snatch

1 Squat Snatch

Set #1 – 58%

Set #2 – 62%

Set #3 – 66%

Sets #3+4+5 – 70%

Weights are intended to be on the lighter side. I will post extra work and we will work towards heavier sets the olympic lifts in the second half of this training cycle, for those that are interested with the focus on the front half, being our stamina squats.

Hang Snatch High Pull and Snatch High Pull

The front two reps of this movement focus on the bar path up the body. Both movements end with elbows high to the outside, with the bar rising to just about chest level. Focus on elevation of the bar through your hip and leg power – and not through the pull with the arms. They are along for the ride, guiding the bar up closely but not pulling.

Hang Squat Snatch and Squat Snatch

follow with the same flow from hang to full, but now with the entire movement. Aim here is still to focus on your bar path, visualizing bringing the bar straight up the shirt each rep.

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7/20/19


CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 3

800m Run

60 Deadlifts

60 Front Squats

60 Push Jerks

800m Run

50 Deadlifts

50 Front Squats

50 Push Jerks

800m Run

40 Deadlifts

40 Front Squats

40 Push Jerks

800m Run

30 Deadlifts

30 Front Squats

30 Push Jerks

1st Round (60’s) – 115/85

2nd Round (50’s) – 135/85

3rd Round (40’s) – 155/105

4th Round (30’s) – 175/125

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7/19/19


CrossFit Allegiance – CrossFit

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Weightlifting

Squat Snatch

On the 2:00 x 7 Sets:

25′ Handstand Walk

3 Ring Muscle-Ups

1 Squat Snatch

Start at 70% estimated 1RM, steadily building to a heavy for the day.

If you are not handstand walking today, this is a prime opportunity to practice a drill. Below are some options you can practice for the front :45s of each window.

Handstand Hold (static hold)

Box Shoulder Taps

Handstand Weight Shifting

In place of the Ring MU do C2B or Pull-ups or RR

Metcon

Metcon (Time)

2 Rounds:

8 Snatches (155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Snatches (135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Snatches (115/85)

8 Bar Facing Burpees

RX 135/95, 115/85, 95/65

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7/17/19


CrossFit Allegiance – CrossFit

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Weightlifting

Beast Builder (53% of 1RM)

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks

Deadlift (1×20)

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warm-up (one set at each percentage, using estimated 1RM):

7 Reps @ 40%

5 Reps @ 50%

3 Reps @ 55%

3 Reps @ Target Weight (~55-65%)

Metcon

Metcon (Time)

For Time:

200m Run, 27 Wallballs, 27 Box Jumps

200m Run, 21 Wallballs, 21 Box Jumps

200m Run, 15 Wallballs, 15 Box Jumps

200m Run, 9 Wallballs, 9 Box Jumps

Wallball – 20/14#

Box Jump – 24″/20″

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7/16/19


CrossFit Allegiance – CrossFit

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Metcon

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (Time)

For Time, with a 10:00 Time Cap:

ADV RX

30 Strict HSPU

30 Kipping HSPU

*On the 0:00, and every 2:00 thereafter:

100m Run

RX

15 Strict HSPU

30 Kipping HSPU

Scaled

30 DB Strict Press

30 DB Push Press

35/20#

Extra Gymnastics Work

Metcon (No Measure)

Accumulate 1:30 of an L-Sit on Parallettes

*Every break, complete :20s in a handstand hold.

Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where you are in the movement. From a handstand hold on the wall, to free-standing, challenge yourself to where you currently are.

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7/15/19

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 66% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Week #1 – 60%

Week #2 – 63%

Week #3 – 66% (Today)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters

30 DU

15 C2B

30 DU

Barbell – 95/65

Extra work if you want an after WOD

Metcon (No Measure)

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

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7/12/19

CrossFit Allegiance – CrossFit

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Warm-up

Metcon (No Measure)

2 rounds each:

Partner A

100m row slow

100m row moderate

100m sprint

Partner B

10 slamballs

10 push-ups

5 slow air squats

Switch

-then-

Barbell work

cycle through the complex with the barbell for one full round and then work up to your 60 %

Weightlifting

Power Clean (Same load across for all 5 sets)

On the 2:30 x 5 Sets:

3-Position Power Clean

Barbell load – 60% of max Power Clean

Complex of (3) repetitions.

1 High Hang Power clean (pocket-level)

1 Hang Power Clean (knee-level)

1 Power Clean (from the floor)

Hold onto the bar for the duration (building our stamina in our grip, no less our full movement).

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Ascending Ladder for 25 Minutes

3-6-9-12-15…

Row Calories

KBS (24/16)

Wallballs (20/14)

Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.

Written out another way, let’s say you and I are partners. You’ll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallballs. After you’ve finished that, I’ll do the same (3/3/3). Then we move onto 6’s, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.

Scoring wise, if we complete the round of 15’s, and we get 10 reps on top, let’s enter a score of 15+10.

The purpose of this piece is the intensity. Bring your higher levels of effort to each round, knowing you have roughly a 1:1 work/rest situation.