WOD
2/6/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner
AMRAP 25:
40 AbMat Sit-ups
30/20 Calorie Row
20 Burpees
2/5/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
Buy-In: 30 Clusters (135/95)
3 Rounds:
42/30 Calorie Bike
30 C2B
Cash-Out: 30 Clusters (135/95)
RX 115/80
Please do not drop the bar from Overhead with anything less than 45’s
Midline
Metcon (No Measure)
3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets
2/4/20
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
0:00 – 5:00
For Time:
50 Strict HSPU
5 Minute Time Cap
SUBSTITUTE HSPU
•Reduce Reps
•Double Dumbbell Strict Press
•Feet on Box
Score is time it took. Add leftover reps to your time.
Metcon (AMRAP – Reps)
Strict C2B (On the 7:00…)
1 Set:
Max Unbroken Strict C2B
•When the clock hits 7:00, you’ll have 3 minutes to complete 1 unbroken set of strict C2B
•Keep the lower body locked out, make sure to reach full extension at the bottom of each rep, and touch below the collarbone to the bar at the top
SUBSTITUTE
•If you’re unable to complete a strict C2B without a band, go with regular strict pull-ups or choose the least amount of band resistance that allows you to complete at least 1 rep of Strict Pull-ups or Strict C2B
Metcon
Metcon (Time)
For Time:
1 Burpee Box Jump Overs
25 DU
2 Burpee Box Jump Overs
25 DU
3 Burpee Box Jump Overs
25 DU
…
Continue Up To:
10 Burpee Box Jump Overs
25 DU
Box: (30/24)
* You can step-up
*No need to stand at the top
2/3/20
CrossFit Allegiance – CrossFit
Warm-up (No Measure)
Warmup
Bike or Row
3 Minutes Easy
2 Minutes Moderate
1 Minute Moderate-Fast
PVC Warmup
2 Rounds:
10 PVC Pass Throughs
10 PVC OHS
Attempt to Get More Narrow Each Set
KB Warmup
2 Rounds:
10 RDL’s
10 Goblet Squats
10 Swings
10 Reverse Lunges (5 Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 RDL’s
5 Front Squats
Weightlifting
Back Squat
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%
Percentages of your 5RM Back Squat
•Working off a running clock
•Climb in percentages across the 9 sets
•Complete the warmup sets listed below before beginning working sets
Warmup Sets
10 Reps @ 50% of 5RM
8 Reps @ 55% of 5RM
6 Reps @ 60% of 5RM
4 Reps @ 65% of 5RM
Metcon
Metcon (AMRAP – Reps)
Committed”
RX
6 minute AMRAP
15′ HSWalk to the Rings for Max Ring MU then a 15′ HSWalk back to your partner
* Every 5ft on the HSWalk is 1 Rep (OPEN Standards). Every Ring MU is 1 Rep.
* One person working at a time and switch however if at all. Once you commit to the HSWalks and you cross your first 5′ mark there is no turning back until you finish down and back for a total of 30′.
* You can choose if you want to do some ring MU or turn around and HSWalk back to your partner.
Scaled and Masters
3 min AMRAP
Reverse Berpee with KettleBell 16/12kg
* One person working at a time. Switch however if at all.
Metcon (Time)
On the 5:00 x 4 Rounds:
7 Power Snatches (135/95)
100m Run
7 OHS (135/95)
15/12 Calorie Bike OR Row
RX 115/80
**please Do Not drop the Barbell from overhead with anything less than 45’s
•Rounds start on the 0:00 – 5:00 – 10:00 – 15:00
•Score is the slowest of the 4 rounds
•Goal is 4 minutes to allow for at least 1 minute of recovery
•Choose a light-moderate weight that you are capable of touch and go power snatches and unbroken OHS
Substitute:
OHS with Front Squat
Snatch with Power Clean
2/1/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
30 Hang Cleans (135/95)
30 Lateral Barbell Burpees
40/30 Cal Bike
30 Hang Cleans (135/95)
30 Lateral Barbell Burpees
40/30 Cal Row
30 Hang Cleans (135/95)
30 Lateral Barbell Burpees
400m Run
30 Hang Cleans (135/95)
30 Lateral Barbell Burpees
1/31/20
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Balance
On the 1:30 x 4 Sets:
1 Snatch Balance
1 Pausing Overhead Squat
Scaling:
1 Tall Clean
1 squat clean pause at the bottom of squat
The goal of this complex is to work on balance and positioning in the bottom of our Snatch, which primes us for the heavier loads in the following complex
The bar comes from the rack and the two reps are meant to be completed without dropping
Keep the weight to light technique loads, in the range of 40-50% of your estimated 1RM Snatch
3 second pause at the bottom
Squat Snatch
On the 1:30 x 6 Sets:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Scaling:
1 Hang Power Clean
1 Fromt Squat
1 Hang Squat Clean
Set 1: 50% of 1RM Snatch
Set 2: 54%
Set 3: 58%
Set 4 – 62%
Sets 5-7: 65-70%
Note: If you do cleans do not log the weight in under snatches.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 DU
20 T2B
10 Hang Squat Snatches (135/95)
RX 115/85
Scaling snatches with Hang Squat Clean
1/30/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
21-15-9-15-21:
Calorie Bike or Row
KBS (24/16kg)
Push-ups
1/29/20
CrossFit Allegiance – CrossFit
Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this today!
Body Armor
Metcon (No Measure)
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Pushups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Pushups
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
80 Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
40 Double DB Hang Walking Lunge (50’s/35’s)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
80 Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
Your score is Calories on the row
1/28/20
CrossFit Allegiance – CrossFit
Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this by tomorrow!
Let me know by tomorrow if you want these Wrist Wraps $20
Warm-up
Metcon (No Measure)
Child’s pose on a box: 1-2 minuets
Banded Shoulder Distraction: 1 minute each side
Pigeon Pose: 2 minutes each side
2 Rounds
3 Minutes Bike or Row
:30 second Spidermans
:30 lateral box step ups
:30 ring rows
:30 inch worm
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
Cash-In: 2,000m Row or 1 mile run
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 C2B
The 1 mile run will start with running out the back side door by the bikes for a 1/2 lap around the building directly to the road to the end and back in the usual side door entrance OR 8 laps.
The cash-in does not count as your rounds and reps.
1/27/20
CrossFit Allegiance – CrossFit
The Super Bowl is this Sunday. Please remember to bring cash and pay for your box. There are 10 boxes that still need to be filled if you haven’t gotten one yet or if you want more.
Weightlifting
Clean and Jerk Complex (On the 1:30 x 7 Sets)
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster
On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Set 1: 50% of 1RM Clean and Jerk
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 70%
Metcon
Metcon (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
If anyone wants a pair of these wraps, let me know by Wednesday $20
