WOD
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)
1/10/20
CrossFit Allegiance – CrossFit
Early bird special price for Battle Of The Lake ends January 11th. Link to sign up is below.
http://www.unbrokenseries.com/battle-lake
Weightlifting
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
This is the first of 3 weeks of a incremental build in percentages on front squats waves
Each set will start on the top of the minute
Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
Percentages are based off your 1RM Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (405/285)
10 T2B
15 Bar Facing Burpees
RX
(315/225)
Fitness
(225/155)
1/9/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute GHD or weighted sit-ups
1 Minute Reverse Lunges
1 Minute Row
1 Minute KBS (24/16kg)
1 Minute Rest
1/8/20
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (4×6 across)
4 x 6
Rest 2 Minutes Between Sets
This is the 4th and final Push Press progression
Aim to build in loading from last time, adding around 2-4%
Metcon
Metcon (Time)
Partner WOD
2 Rounds:
100/70 Cal Bike
2,000m Row
100 Wallballs (30/20)
RX Wallball (20/14)
1/7/20
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean
Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean
*2 Second Pause at Knee
*2 Second Pause in Catch
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
The two reps do not need to be completed ‘touch and go’
Percentages are based on your 1RM Power Clean
Metcon
Metcon (Time)
ADV RX
3 Rounds:
100 DU
20 Barbell Facing Burpees
10 Cleans
Round 1: 155/105
Round 2: 185/135
Round 3: 225/155
RX
3 Rounds
100 DU
20 Barbell Facing Burpees
10 Cleans
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
1/6/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
All percentages are based off your 5-Rep Back Squat
We’ll repeat this 4-3-2 scheme next week at higher percentages
We’ll re-test our 5-Rep Back Squat in the week that follows
Metcon
Metcon (2 Rounds for reps)
R1 AMRAP 5:
21-15-9:
OHS (115/85)
T2B
Rest 5 Minutes
R2 AMRAP 5:
15-12-9:
Thrusters (115/85)
C2B
RX
AMRAP 5:
21-15-9:
OHS (95/65)
T2B
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (95/65)
Pull-ups
Scaling options
Front Squats for OHS
Sit-ups or Knee ups for T2B
RR for pull-ups
1/4/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
2 Rounds:
400m Row
40 Single DB Box Step-ups
400m Row
40 Single DB Hang Clean & Jerks
400m Row
40 Single DB Snatches
Dumbbell: 50/35
Box: 24/20
1/3/20
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (4×6 across)
4 x 6
Rest 2 Minutes Between Sets
try to improve from the previous weeks. This is 3 of 4 weeks for push press.
Metcon
RX: Metcon (Weight)
Every 3 Minutes x 5 Rounds:
15/12 Calorie Row
12 Plate Hops (35# plate)
5 Thrusters
*Building to a Heavy Thruster Weight
Score is heaviest Thruster weight
ADVRX: Metcon (3 Rounds for reps)
AMRAP 3:
3 Rope Climbs (15′)
9 Front Squats (225/155)
Max Calorie Row
Rest 2 Minutes
AMRAP 3:
3 Rope Climbs (15′)
7 Front Squats (225/155)
Max Calorie Row
Rest 2 Minutes
AMRAP 3:
3 Rope Climbs (15′)
5 Front Squats (225/155)
Max Calorie Row
Score is Cal Row each round
