WOD
1/22/20
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (10RM)
10RM
Re-testing our 10RM Push Press from 12.3.19
•It may be helpful to follow the following sets when building:
* 4-6 Sets: 5-6 Reps
* 2-3 Attempts: 10RM
• Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts
• aim for 2-3 attempts at 10 reps as the weight starts to get heavier
• Rest as needed between sets to maintain quality
Metcon
Metcon (Time)
21-15-9:
Wallballs (30/20)
C2B
Thrusters (115/85)
Box Jumps (30″/24″)
KBS (32/24kg)
RX
Pull-ups and 20/14# wallball
See below for potential break-up options for each round:
Round of 21
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Round of 15
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
Round of 9
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3
4 Sets: 3-2-2-2
1/21/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
3 person Team
Cash-In 180 GHD sit-ups
4 Rounds:
90/60 Cal Row
60/42 Cal Bike
150m Farmers Carry 32/24kg
1/20/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat (Build to a heavy set of 5)
Warm-up
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5
Metcon
Metcon (Time)
7 Rounds:
5 C2B
6 OHS (115/85)
7 Power Cleans (115/85)
1/18/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 min
1 Round of “Holleyman”
200m Run
2 Rounds of “Holleyman”
200 Meter Run
3 Rounds of “Holleyman”
200 Meter Run
4 Rounds of “Holleyman”
200 Meter Run
5 Rounds of “Holleyman”
200 Meter Run
*Continue To Add (1) Round Until 20 Min Time Cap
• Today we’ll work through 200 meter runs and rounds of the Hero Workout “Holleyman”
• 1 Round of “Holleyman”
5 Wallballs (30/20)
3 Handstand Pushups
1 Power Clean (225/155)
RX
185/125
*Count the run as one rep.
*If you want to partner double the reps and run together.
1/17/20
CrossFit Allegiance – CrossFit
We need more judges for BOTLIV Saturday February 22nd from 8am – 4pm. Half a Day or a Full day would be great. Please write your name on the Whiteboard by the Kettle bells. Thank you!
Weightlifting
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
This is the 2nd week of a 3 week incremental build in percentages on front squats waves
3% across all lifts from last week
Percentages are based off your 1RM Front Squat
Metcon
Metcon (Time)
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps (24/20″)
50/35 Calorie Bike
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
800m Run
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
RX 75/55
Metcon (Time)
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps (24/20″)
50/35 Calorie Bike
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
800m Run
2 Rounds:
7 Squat Snatches (95/65)
7 T2B
7 Box Jumps
RX 75/55
1/16/20
CrossFit Allegiance – CrossFit
Please take the time to review the WODs and sign up for our annual BOTL IV. Everyone can use the motivation and CrossFit Allegiance can also use the Support. We all put a lot of time and effort into this event and so far every year it has been a great success all around. The link to sign up is below.
Also if you could all do us a favor and share the link on FB that would be really appreciated and very
helpful. Thank you all for your time and help.
http://www.unbrokenseries.com/battle-lake
Metcon
Metcon (Time)
Team of 3
4 Rounds
200m Run
54/36 Calorie Bike
750/600m Row
Split Calories and Reps, run together.
1/15/20
CrossFit Allegiance – CrossFit
Please take the time to review the WODs and sign up for our annual BOTL IV.
Everyone can use the motivation and CrossFit Allegiance could also use the Support. We all put a lot of time and effort into this event and so far every year it has been a great success. The link to sign up is below. Thank you for your time and help!
http://www.unbrokenseries.com/battle-lake
Weightlifting
Push Press
Pausing Push Press
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
Set 1: 60%
Set 2: 65%
Sets 3-4: 70%
% Based off 1 RM Push Jerk
Note:
Reps are unbroken
OFF the rack
Pause 2 seconds in the dip of the Push Press
There is no pause in the regular Push Press
The goal of the Pausing Push Press is to establish a strong, vertical dip position
In the 2 second pause, focus on keeping the:
Torso Vertical
Heels Down
Elbows Up
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Cal Row
40 DU
7 Front Squats (205/145)
RX
20/15
40 DU
4 Front Squats (205/145)
Score is slowest Round
Notes:
Rounds begin on the 0-4-8-12-16
Scaling options:
Goal is to cap each round at 3 minutes, or 1 minute per movement for a 1 minute rest
DU
Choose variation that you can complete unbroken in around 30 seconds each round
Front Squats
The barbell comes from the floor, so it should also be a weight you can clean
Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round
It is ok to squat clean the first rep
1/14/20
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (3 Rounds for reps)
Strict Gymnastics
Minutes 0-5 AMRAP:
3 Tempo Negative Strict HSPU
5 Strict T2B
Minutes 5-10 AMRAP:
1 Wall Walk
1 Gymnastic Complex:
1 Strict C2B
1 Strict Pull-up
1 Kipping Pull-up
1 C2B
1 Bar MU
Minutes 10-15 AMRAP:
5 Strict Ring Dips
5 Pausing Ring Rows
Focus on quality over how many total rounds you complete
Minutes 0-5:
*Tempo Negative Strict HSPU: 3 Seconds Down, Fast Up
*Strict T2B: Control Legs Down to Prevent Swinging
Minutes 5-10:
**Wall Walk: **Goal is Nose to Wall
Gymnastics Complex: Aim is to complete a challenging, but not max effort, gymnastic set. Option as an example:
* 1 Strict Pull-Up
* 2 Kipping Pull-Up
* 3 C2B Pull-Ups
The goal is to choose a complex that challenges us, but one we feel comfortable completing multiple sets with inside the time.
Minutes 10-15:
Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets
Pausing Ring Rows: Pause 3 Seconds with Chest on Rings
SUBSTITUTIONS
Tempo Negative Strict HSPU
Reduce Reps
Feet on Box or Bench
Tempo Negative Double Dumbbell Strict Press
Strict T2B
Reduce Reps
Feet as High as Possible (Without Swinging)
Wall Walk
Legs as High as Comfortable
Gymnastic Complex
Banded Pull-ups & MU
Jumping Pull-ups & MU
Strict Ring Dips
Reduce Reps
Banded Strict Ring Dips
Jumping Negative Ring Dips (Jump to Lockout & Slowly Lower Down)
Metcon
Metcon (Time)
3 Rounds:
12 DB Facing Burpees
18 C2B
Directly Into…
3 Rounds:
12 Double Dumbbell Snatches (50’s/35’s)
18/12 Calorie Bike
Directly into…
1 Round:
21 Devil Presses (50’s/35’s)
RX
DB (35/20#) & Pull-ups
1/13/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
Increasing by 3% across all lifts from last week
All percentages are based off your 5-Rep Heavy Back Squat
Rest as needed between sets and three minutes after sets 3 and 6
We’ll re-test our 5-Rep Back Squat next week
Take 5-7 Warmup Sets to Build to Opening 86%
Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
The 3 cleans do not have to be completed unbroken – you can drop after each rep
Rounds begin every 2 minutes (0-2-4-6-8)
Log the heaviest successfully lifted
Gradually Build to Opening 65% of 1RM Clean and Jerk
Metcon
Metcon (Time)
2 Rounds:
20 Alternating Pistols
10 Power Cleans (155/105)
20 Box Jump Overs (24″/20″)
10 Push Jerks (155/105)
RX
2 Rounds
10 Reverse Burpees (16/12kg)
10 Power Cleans (135/95)
20 Box Jump Overs (24″/20″)
10 Push Jerks (135/95)
Step-ups or Box Jumps are ADV RX and RX
1/11/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3:
For Time (30 Minute Cap):
75/45 Calorie Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/45 Calorie Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/45 Calorie Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
400m Run
30 Power Snatches (135/95)
30 Thrusters (135/95)
400m Run
15 Power Snatches (155/105)
15 Thrusters (155/105)
