WOD
7/31/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (7×1)
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%
STIMULUS
• Positioning is the focus
• At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor
• The challenge here isn’t the weights themselves, rather maintaining control of the weights during the slow tempos
• During each 14 second lift, keep the hook grip on to simulate how you would typically clean
• Rest as needed between sets to maintain quality
MOVEMENT FOCUS
• Slowing things down really allows you to feel out a couple key points:
• Lats On: Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent
• Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee
Metcon
Metcon (Time)
5 Rounds
3 Bar Muscle-ups
6 T2B
9 Deadlifts (225/155)
200m run
RX
3 Strict C2B
6 T2B
9 Deadlifts (225/155)
200m run
Scaled
3 Kipping PU or RR
12 knee ups
9 Deadlifts (185/125)
200m run
7/30/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
For Time:
Cash- In 50/35 Calorie Row
3 Rounds
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
Cash-out 50/35 Calorie Row
7/29/19
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
Barbell warmup
STRICT PRESS FROM JERK RECEIVING POSITION
For Quality: (light weight)
3 Sets of 5
-then-
For Quality:
3 Sets of 3
*Pause For 2 Seconds in Dip & Catch
Weightlifting
Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 KBS (24/16kg)
14 KB Reverse Lunges (24/16kg)
7 Push Jerks (165/115)
The kettlebell is held in a goblet position for the reverse lunges 7 per leg.
RX (135/95) Push Jerk
KB 24/16kg
8/2/19
CrossFit Allegiance – CrossFit
Skill
Metcon (Weight)
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge
• As a rough guideline, look to spend about 1:30 on each movement
• This puts you right at 5 times at each station in the 15 minute window
• For the single dumbbell overhead walking lunge, choose weight that you can complete 25′ lengths unbroken
• Turn around at 25′ and come back with the other arm
• You can build in weight across the 15 minutes, but keep it to weights that allow for solid positioning
• For the lunge, the back knee must touch the ground on each rep and you must stand to full extension between steps
• Score is heaviest dumbbell used for the lunge
MOVEMENT FOCUS
• Handstand Walks: Rotate the hands out slightly. This subtle rotation can increase wrist mobility and allow you to lean further forward. The better lean you have, the easier it is to successfully move forward down the floor.
• Dumbbell Overhead Lunge: Rotate the armpit forward with the elbow locked by the ear. This externally rotated position is the most stable position for the should to support the dumbell.
SUBSTITUTIONS
Handstand Walk
• 30-60 Second Nose to Wall Handstand Hold on Wall
• 2-3 Wall Walks
• Handstand Walk Toward the Wall (Start Close and Work Your Way Back)
Metcon
Metcon (Time)
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
7/27/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
1 Mile Run, directly into:
10 Rounds
14 Thrusters (75/55)
14 Pull-Ups
14 Burpees
Run together and split reps
7/26/19
CrossFit Allegiance – CrossFit
Weightlifting
For those of you that do not want to Squat Snatch then do Front Squat. Choose one of the two not both
Squat Snatch (5×5 across)
On the Minute x 5:
5 “Touch and Go” Squat Snatches
This is a workout we will repeat, so start with a baseline today. Choice a weight, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.
Front Squat (5×5 across)
On the Minute x 5:
5 Front Squats
This is a workout we will repeat, so let’s start with a baseline today. Choice the load, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.
Metcon
Metcon (Time)
4 Rounds:
10 Power Snatch or Power Clean
200m run
Power Snatch 95/65
Power Clean 135/95
7/25/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3 For Time:
4 Rounds
12/9 cal Bike + 12 Burpees +
15 sit-ups
-then-
4 Rounds
21/15 cal Row + 15 Air Squats + 7 per arm, single arm DB Strict Press (55/35)
1 partner in each station, Partner A rows while partner B does 15 air squats and partner C does DB Strict press then switch, working at the same time but not moving onto the next station until partners are done.
Teams will complete 4 rounds of Bike, Burpees and sit-ups, then move onto 4 rounds of row, air squats and DB press.
7/24/19
CrossFit Allegiance – CrossFit
Weightlifting
Deadlift (1×3, 1×6, 1×9, 1×12: TNG (60%))
After each set, 30% of Max Strict HSPU
resting just enough in order to get each set unbroken.
Complete both movements unbroken.
If you are not doing HSPU do regular pushups an estimated 30% of our max pushups is a great option for some of us today.
Beast Builder
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4%
Metcon
Metcon (Time)
4 Rounds:
200m Run
50 DU
10 Push Presses (115/85)
RX (95/65)
7/23/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean (Set #1 – 60% Set #2 – 64% Sets #3+4+5 – 68% )
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
**Of your 1 RM Power Clean**
A complex of a clean pull followed by a power clean, first at the hang, and then from the ground. Purpose behind this type of complex is to focus on your extension through the ground before you bend your arms, we’re looking for our best power transfer from our posterior. Focus on finding that extension before confirming it with a full lift.
Hang Clean Pull and Clean Pull
In this movement, the arms stay long. As you move through this movement, visualize a full power clean. Visualize your full power moving into the bar… while you keep your arms extended. We’re simply just not “finishing” the lift here, allowing you to focus purely on the aggressiveness of your extension coupled with the bar path.
Weights are intended to stay on the moderate side so you can focus on the critical points listed.
Metcon
Nowhere Fast (Time)
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 5 T2B
Barbell – (155/105)
The workout starts with 5 T2B.
Extra Gymnastics Work
Metcon (No Measure)
ADV RX
Not for Time:
1:00 Bike + 60% Max RMU
1:00 Bike + 12 Strict Ring Dips
1:00 Bike + 50% Max RMU
1:00 Bike + 9 Strict Ring Dips
1:00 Bike + 40% Max RMU
1:00 Bike + 6 Strict Ring Dips
RX
1:00 Bike + 12 Strict Pull-Ups
1:00 Bike + 12 Strict Ring Dips
1:00 Bike + 9 Strict Pull-Ups
1:00 Bike + 9 Strict Ring Dips
1:00 Bike + 6 Strict Pull-Ups
1:00 Bike + 6 Strict Ring Dips
**Recovery, light pace on the bike.**
7/22/19
CrossFit Allegiance – CrossFit
We will have our final CrossFit camp this Monday – Tuesday – Wednesday July 22nd – 23rd – 24th from 9am – 12pm. You can call ahead to sign up or email crossfitallegiance1@gmail.com or come in July 22nd morning at 9am to sign up.
Weightlifting
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 69% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.
Week #1 – 60%
Week #2 – 63%
Week #3 – 66%
Week #4 – 69%
Metcon
Hot Sauce (4 Rounds for reps)
ADV RX
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
RX
“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (45/35)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (65/45)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (95/65)
Optional Extra Strength Work
Squat Snatch
“On the 2:00” x 5 Sets:
1 Hang Snatch High Pull
1 Snatch High Pull
1 Hang Squat Snatch
1 Squat Snatch
Set #1 – 58%
Set #2 – 62%
Set #3 – 66%
Sets #3+4+5 – 70%
Weights are intended to be on the lighter side. I will post extra work and we will work towards heavier sets the olympic lifts in the second half of this training cycle, for those that are interested with the focus on the front half, being our stamina squats.
Hang Snatch High Pull and Snatch High Pull
The front two reps of this movement focus on the bar path up the body. Both movements end with elbows high to the outside, with the bar rising to just about chest level. Focus on elevation of the bar through your hip and leg power – and not through the pull with the arms. They are along for the ride, guiding the bar up closely but not pulling.
Hang Squat Snatch and Squat Snatch
follow with the same flow from hang to full, but now with the entire movement. Aim here is still to focus on your bar path, visualizing bringing the bar straight up the shirt each rep.
