WOD
3/10/20
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (2 Rounds for reps)
Ascending Ladder for 5 Minutes:
2 Strict HSPU
2 Calorie Row
4 Strict HSPU
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
Rest 2 Minutes
Ascending Ladder for 5 Minutes:
2 Kipping Deficit HSPU (4″/3″)
2 Calorie Row
4 Kipping Deficit HSPU (4″/3″)
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
Score will be put in round one for total reps of STRICT HSPU plus total calories then round 2 will be total reps of Kipping DEFICIT HSPU plus calories
Metcon
Metcon (Weight)
Every 3:00 x 6 Rounds:
18/12 Cal Bike
30 DU
3 Snatches
Build in Power Snatch Weight
NOTES:
Rounds begin every 3 minutes (0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00)
Each round, you’ll build in power snatch weight
Your score is the heaviest set of 3 snatches. For example if you finish with 135 on your barbell then 135# is your score. It does not need to be TNG
Scale with 3 cleans
3/9/20
CrossFit Allegiance – Regional Athletes
Weightlifting
Clean
6 sets
1 Clean Pull
1 Clean
This does not need to be TNG.
Build in Weight as you wish
Every two minutes
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
Suggested % to work off of are
Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
Gymnastics
Metcon (No Measure)
On the 2:00 x 6 Rounds:
3 Bar MU
5 T2B
3-3-2-2-1-1 Power Clean and Jerks
Rounds #1+2 – 3 Power Clean and Jerks
Rounds #3+4 – 2 Power Clean and Jerks
Rounds #5+6 – 1 Power Clean and Jerk
Start between 60-65% of your estimated 1RM Power CJ, and steadily build from there to a moderate single by the sixth and final round. All workouts this week are “not for score”
Metcon
Metcon (Time)
2 Rounds:
1,000m Row
100′ Single DB OH Walking Lunge
30 Lateral Burpees over DB
30 Single Arm DB Hang Clean and Jerks
NOTES & Tips
•Row – Controlled pace on the row, to the tune of ~10s slower than your 2K pace.
SINGLE DB OH LUNGE
•change arms at the 50′.
BURPEES OVER DUMBBELL
•Lateral to the DB, and looking for the two foot take off up and over
•Great chance today to dial in your pacing on the movement.. one steady methodical pace
SINGLE DB HANG CJ
•Change hands every 5 reps
RX Dumbbell – 50/35
3/8/20
CrossFit Allegiance – CrossFit
Fuller Circle (Time)
Partner WOD
For Time:
100 KBS 24/16kg
250 DU
4000m Row
250 DU
100 KBS 24/16kg
ADV RX as Written
RX KBS 16/12kg, 170 DU (85 each)
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.
