WOD
10/9/19
CrossFit Allegiance – CrossFit
Mobility
Metcon (No Measure)
Pigeon Stretch: 2-3 Minutes Each Side
Ankle Stretch: 1-2 Minuets
Barbell Thoracic Opener: 2-3 Minutes
2 Rounds
Minute 1: 1 Minute Easy Machine
Minute 2: 1 Minute Inchworms
Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 RDL’s
5 Front Squat
Metcon
Metcon (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 15/12 Calorie Row
Minute 3: 5 T2B + 10 Single Arm DB Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Machine
For minute 4 In place of the handstand walk practice five Burpee’s
Switch every five reps on the DB clean and jerk.
10/8/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift
Tempo Deadlift
5 X 1
Tempo: 6 Seconds Up, 6 Seconds Down
Sets: 45-50-55-55-55% of 1RM Deadlift
• Although there is only 1 rep per set, the tempo is designed to be very slow and controlled
• Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground
• The slow tempo helps you focus on good back positioning and keeping the bar close to the body
Metcon
Metcon (5 Rounds for reps)
ADV RX
5 Rounds of AMRAP 1:30:
25 DU
9 Deadlifts (225/155)
25 DU
Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds
RX
Max DB push press 50/35
10/7/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
Metcon
Metcon (Time)
Partner WOD
Cash In: 100/70 Cal Bike
5 Rounds
24 C2B
16 Burpee Box Jumps (24/20)
20 Double DB Front Rack Lunge (50’s/35’s)
Cash Out: 100 Cal Row
RX – Pull ups
10/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (3 Rounds for reps)
Partner WOD
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
You don’t need to wait for your partner when you come in from the run to start working.
10/4/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
100 DU
50 Wallballs (20/14)
40 Cal Row
30 Alternating DB Snatch (50/35)
20 T2B
10 Bar MU
Metcon
Metcon (Time)
4 Rounds
5 Power Cleans 155/105
10 Bar Facing Burpees
RX 135/95
10/3/19
CrossFit Allegiance – CrossFit
12pm class is cancelled tomorrow for our CFA Golf Shambles.
We have a 12:30pm start time.
Metcon
Metcon (Time)
Team of 3:
75-60-45-30
Calorie Row
–after every round row–
15 Slam-balls 60/40
200m Run
10/2/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
ADV RX
For Time:
5 Rope Climbs
Rest 1 Minute
5 Rope Climbs
RX
10 Stict Pull-ups
Rest 1 Minute
10 Strict Pull-ups
Fitness
10 kipping Pull-ups
Rest 1 Minute
10 kipping Pull-ups
Other options:
Pick a band you struggle with or Ring Rows
Metcon
Metcon (Time)
Four Person Team
5 Rounds:
200m Run Together
60/40 Cal Bike
60 Kipping HSPU
Run together but then Partner A can start on HSPU as soon as Partner B finishes their Cal on the bike. Partner B can start as soon as Partner C finishes and Partner C goes as soon D finishes bike and partner D goes as soon as they can.
Scaled for HSPU is 75/55 Push-press
Optional Extra Strength Work
Metcon (3 Rounds for time)
On the 3 Minutes x 3 Rounds:
7-5-3
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM Clean and Jerk
Notes:
Cycling 45 reps per round on the barbell in today’s capacity builder
Each round flows as follows:
7 Back Squats
7 Push Jerks
7 Thrusters
5 Back Squats
5 Push Jerks
5 Thrusters
3 Back Squats
3 Push Jerks
3 Thrusters
While the prescribed loading is 50% of your 1RM clean and jerk, the stimulus we’re aiming for is roughly 2 minutes on and 1 minute off
Adjust your percentage or the reps as needed to complete each round in the 2 minute area
Rounds begin on the 0:00 – 3:00 – 6:00
The bar will come from the floor, not out of the rack
Each round is for time. Click RX if you are able to do 50%
10/1/19
CrossFit Allegiance – CrossFit
The golf teams have been made. Please let Eric or Jill know ASAP if anything has changed and if you are not playing.
Weightlifting
1 Clean Pull 1 Power Clean 1 Low Hang Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean
Sets 1-3: 60-63-66% of 1RM Power Clean
Sets 4-6: Build to a Heavy Compex
This 3-movement complex is intended to be one giant set, completed without dropping the bar
The first three sets are at a percentage of your 1RM Power Clean (60-63-66%)
Build to a heavy complex over your last 3 sets
Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30
Metcon
Metcon (3 Rounds for reps)
3 Rounds
AMRAP 4:
15 Burpee Box Jumps (24″/20″)
21 Power Cleans
27/21 Calorie Row
Rest 4 Minutes Between
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
9/30/19
CrossFit Allegiance – CrossFit
Weightlifting
Both lifts off the rack
Snatch Technique
3 Sets:
3 Snatch Drops
2 Snatch Balances
Technique Loads: No Higher Than 35% of 1RM Squat Snatch
Snatch Balance
On the 1:30 x 5 Sets:
2 Snatch Balances
Sets: 50-60-70-70-70% of 1RM Squat Snatch
STIMULUS
• Building a little heavier and just sticking to the snatch balance in Part B
• Complete 2 snatch balances at increasing loads every 90 seconds
• Sets begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
9/28/19
CrossFit Allegiance – CrossFit
Heat sheet is below for teams competing in Ashville today and tomorrow. Good Luck!
Metcon
Metcon (Time)
Team of 3
4 Rounds:
400m Run
90/70 Cal Row
90 Wallballs (20/14)
