WOD
12/28/19
CrossFit Allegiance – CrossFit
Metcon
Perfect Bar (Time)
Time (30 Minute Cap):
120 Deadlifts, 600m Run
90 Hang Cleans, 600m Run
60 Push Jerks, 600m Run
150/105 Cal Bike
60 Push Jerks, 600m Run
90 Hang Cleans, 600m Run
120 Deadlifts, 600m Run
•600 Meter Runs: 3 x 200 Meter Relay
ADV RX
•1st Half Barbell: 155/105
•2nd Half Barbell: 135/95
RX
• 1st Half Barbell: 115/75
• 2nd Half Barbell: 95/65
•One athlete works at a time
•see how far they can get before the 30 minute time cap
•If the cap is reached, add reps as seconds to your score
12/27/19
CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat
5 X 1
•Tempo: 5 Seconds Down, Stand Fast
•After Each Set: 3-5 Bar Muscle-ups
•slower tempo on the way down allows us to build better balance, strength, and overall awareness in the movement
•reps should be pretty challenging, but weights that allow you to stick to the tempos
• Start around 60-65% of your 1RM Overhead Squat and build every set
**off the rack
**front squat in place of OHS
* C2B or pull-ups or dips in place of BMU. Choose a number you can get unbroken but no more than 5
Metcon
Metcon (Time)
3 Rounds:
25 OHS(95/65)
10 C2B
25/18 Calorie Row
10 Burpee Box Jump Overs (24/20)
RX
OHS (75/55)
Pull-ups
Goal is 16-24 minutes
OVERHEAD SQUATS
• Choose a load that you could complete the 25 reps in 1-3 sets
C2B/Pull-ups/RR
• Choose a variation that enables to you to complete at least 3-5 reps at a time
STRATEGY
OHS or FS
• Shoot for 1-3 sets per round
12/26/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
30/24 Calorie Row
60 AbMat Sit-ups
Directly Into…
4 Rounds:
400m Run
80 DU
Run together split reps
12 Days of Christmas 2019
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
12 Days Of Christmas 2019
1 Squat Clean (155/105) (135/95) (115/65)
2 Hang Cleans (155/105) (135/95) (115/65)
3 Deadlifts (155/105) (135/95) (115/65)
4 Burpees
5 T2B
6 Box Jumps OR Step-ups (24/20″)
7 Hand Release Push-ups
8 Abmat Sit-ups
9 KBS, (32/24kg) (24/16kg)
10 Lunges (5/Leg)
11 Wall Balls (30/20) (20/14)
12 Cal Row
12/23/19
CrossFit Allegiance – CrossFit
Please make note of the following changes to the class schedule for the holidays.
Monday, December 23rd: regularly scheduled classes
Tuesday, December 24th: 8:30, 9:00, 9:30 am class only
Wednesday December 25th: Closed for Christmas
Thursday December 26th: 5:30am, 9:30am, 4:00pm-6pm Open Gym
Friday, December 27: regularly scheduled classes
Tuesday, December 31st: 8:30am, 9:30am and 12pm
Wednesday, January 1st: closed for New Years Day
NOTE: Please sign up for Holiday class times 24 hours ahead of time.
Weightlifting
Back Squat
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
This is the 4th out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based off your 5RM Back Squat
Metcon
Metcon (Time)
Team of 3
Cash In: 210/150 Cal Bike
-then-
5 Rounds:
20 DB Push Press (50/35)
60/42 Cal Row
12/21/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
800 Meter Run
80 Snatches (95/65)
800 Meter Run
12 Rope Climbs
800 Meter Run
80 Burpee Box Jumps (24/20)
Split reps and run together.
RX 75/55 and 40 pull-ups in place of 12 Rope climps.
12/20/19
CrossFit Allegiance – CrossFit
Weightlifting
Push Press
4 x 6 across
Rest 2 Minutes Between Sets
Metcon
Metcon (Time)
Partner
5 Rounds:
40/30 Calorie Row
20 Thrusters (135/95)
RX 115/85
Fitness 95/65
12/19/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (2 Rounds for reps)
Partner WOD
Round 1 for reps
AMRAP x 12
Max Cal Bike
…..then…..
Round 2 for reps
AMRAP x 15
10 Burpees
20 Wallballs (20/14)
20 Slamballs (30/20)
12/17/19
CrossFit Allegiance – CrossFit
Weightlifting
Hang Snatch
5 Sets:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Snatches
Add weight as you go one full complex is one rep.
Metcon
Metcon (Time)
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Snatches (135/95)
RX 95/65
Fitness 75/55
Extra Gymnastics Work
12/13/19
CrossFit Allegiance – CrossFit
Sign up for BOTL IV and get our early bird discount. Link is below.
http://www.unbrokenseries.com/battle-lake
Weightlifting
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
Based off of your 1RM Front Squat
Metcon
Metcon (Time)
30-20-10:
Row Calories
20 Dumbbell Walking Lunge (One Arm Extended)
Directly Into…
5 Devil Presses (50’s/35’s)
10 Wallballs (30/20)
10 Devil Presses (50’s/35’s)
20 Wallballs (30/20)
15 Devil Presses (50’s/35’s)
30 Wallballs (30/20)
Lunges:
—One DB will rest in the front rack, while the other is locked out overhead for the walking lunge
Switch arm position after 10
The back knee should touch the ground and the hips should fully extend at the top of each rep
RX 35/20, 20/14lb wallball
