WOD
3/7/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
30 Snatches (115/85)
600/500m Row
24 Snatches (135/95)
600/500m Row
18 Snatches (155/105)
600/500m Row
18 Rope Climbs
18 Snatches (155/105)
600/500m Row
24 Snatches (135/95)
600/500m Row
30 Snatches (115/85)
600/500m Row
ADV RX as Written
RX Cleans
3/6/20
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
7 Sets of 1:
5-Pause Front Squat
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%
NOTES:
This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement
The 5 pauses take place for 2 seconds each at the following locations:
Quarter Squat
Parallel
Below Parallel
Parallel
Quarter Squat
These percentages are based on your 1RM Front Squat
Metcon
Metcon (Time)
5 Rounds:
21/15 Cal Bike
15 Burpee Box Jumps (24″/20″)
100m Run
3/5/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (No Measure)
6 Rounds:
100′ Single DB Farmers Carry 50/35# (100 on the right and 100 on the left)
15 Cal any Machine
20 Second L-Sit or 20 sit-ups
3/4/20
CrossFit Allegiance – CrossFit
Join Danny and Jennifer Eckard once again as they celebrate the life and spirit of their daughter Miranda at their Third Annual Carolina Beer Mixer!
CrossFit Allegiance will be purchasing several tickets to donate for this cause. Please let us know if you are interested in going. The link is below. Thank you for your support.
Fri, March 27
6:30 PM – 10:00 PM EDT
Free Range Brewing
2320 North Davidson Street
Charlotte, NC 28205
Metcon (Time)
For Time:
1500m Row
100 DU
50 Cal Bike
100 DU
1500m Row
Goal is 15-25 minutes
Metcon
3/3/20
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (AMRAP – Reps)
AMRAP 7:
1 Pausing Strict HSPU
1 Strict HSPU
1 Kipping HSPU
1 Pausing Strict Pull-up
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict HSPU
2 Strict HSPU
2 Kipping HSPU
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups
…
Add (1) Rep to Each Movement Until Time Cap
*Your score for the day is total reps completed
Scaling options
HSPU
Double DB
Pausing Strict Press
Strict Press
Push Press
PULL-UPS
Banded Pausing Strict & Strict
OR if you are capable of RX then another scaling option is
*Don’t Climb in Reps to manage volume, you could stop climbing in reps and, for example, keep working sets of 2 or 3 at each movement
Metcon
Metcon (AMRAP – Reps)
Ascending Ladder for 7 Minutes:
3 Clean & Jerks , 3 T2B
6 Clean & Jerks, 6 T2B
9 Clean & Jerks, 9 T2B
…
Add (3) Reps to Each Movement Until Time Cap
Barbell 135/95
Reference the below number for scoring:
Finish 3’s: 6 Reps
Finish 6’s: 18 Reps
Finish 9’s: 36 Reps
Finish 12’s: 60 Reps
Finish 15’s: 90 Reps
Finish 18’s: 126 Reps
Finish 21’s: 168 Reps
Finish 24’s: 216 Reps
3/2/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
On the Minute x 10:
1 Pausing “One and One Quarter” Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
Working a new movement today with the Pausing One and One Quarter Back Squat
This movement is designed to strengthen the bottom most part of the back squat
Movement Order:
You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension
There are pauses built in at two locations:
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the “”one quarter”” squat
These percentages are based on your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
:40 Wallballs (30/20)
:40 Double DB Snatches (50’s/35’s)
:40 Assault Bike Calories
1 Minute Rest
RX WB 20/14
Only the front ends of the DB have to touch.
Count total reps for each round to enter 5 totals in WODify.
2/29/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
30 Snatches
10 Ring MU
30 Clean and Jerks
10 Ring MU
30 Thrusters
10 Ring MU
Barbell: 135/95
Directly Into…
3 Rounds
100′ Single DB Overhead Walking Lunge (Change Arms at 25′, 6 mats)
30 Weighted Abmat Sit-ups
10 Deadlifts 135/95
10 C2B in place of Ring MU OR Pull-ups
-On the Overhead Walking Lunge Partner A does all 50′ and then Partner B does all 50′
-Use your DB for the weighted sit-ups.
2/28/20
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
20/15 Calorie Row
10 Burpee Box Jump Overs (24″/20″)
58′ Handstand Walk (8 Mats)
5 DBall Squats (60/40)
2/27/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5 Rounds
3 Person Team
45 Cal Bike
15 Strict Pullups
200m Run
45 Pushups
2/26/20
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (6 Rounds for weight)
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
Every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)
Start your first set between 40-50% of your 1RM Push Jerk
The goal here is to gradually increase loading as the overhead repetitions decrease
With rest built in
Push for unbroken sets of Push Jerks
Record Weight used for each round. Score will be total weight.
Metcon
Metcon (Time)
3 Rounds:
50/35 Cal Row
20 Box Jump Overs (24″/20″)
20 Double Dumbbell Power Cleans (50’s/35’s)
