WOD
7/21/19
CrossFit Allegiance – CrossFit
Barbell conditioning
Metcon (Time)
5 Rounds
5 Power Cleans (205/125)
5 Bench Press (205/125)
7/20/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Teams of 3
800m Run
60 Deadlifts
60 Front Squats
60 Push Jerks
800m Run
50 Deadlifts
50 Front Squats
50 Push Jerks
800m Run
40 Deadlifts
40 Front Squats
40 Push Jerks
800m Run
30 Deadlifts
30 Front Squats
30 Push Jerks
1st Round (60’s) – 115/85
2nd Round (50’s) – 135/85
3rd Round (40’s) – 155/105
4th Round (30’s) – 175/125
7/19/19
CrossFit Allegiance – CrossFit
Weightlifting
Squat Snatch
On the 2:00 x 7 Sets:
25′ Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch
Start at 70% estimated 1RM, steadily building to a heavy for the day.
If you are not handstand walking today, this is a prime opportunity to practice a drill. Below are some options you can practice for the front :45s of each window.
Handstand Hold (static hold)
Box Shoulder Taps
Handstand Weight Shifting
In place of the Ring MU do C2B or Pull-ups or RR
Metcon
Metcon (Time)
2 Rounds:
8 Snatches (155/105)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Snatches (135/95)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Snatches (115/85)
8 Bar Facing Burpees
RX 135/95, 115/85, 95/65
7/18/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 4
100/80 Cal Bike
60 T2B
60 sit-ups
80/60 Cal bike
60 T2B
60 sit-ups
60/40 Cal bike
60 T2B
60 sit-ups
Scaling for T2B is 30 knee ups per person per round
7/17/19
CrossFit Allegiance – CrossFit
Weightlifting
Beast Builder (53% of 1RM)
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
Deadlift (1×20)
A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.
Warm-up (one set at each percentage, using estimated 1RM):
7 Reps @ 40%
5 Reps @ 50%
3 Reps @ 55%
3 Reps @ Target Weight (~55-65%)
Metcon
Metcon (Time)
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps
Wallball – 20/14#
Box Jump – 24″/20″
7/16/19
CrossFit Allegiance – CrossFit
Metcon
2k Row (Time)
Max Effort 2k Row
Metcon
Metcon (Time)
For Time, with a 10:00 Time Cap:
ADV RX
30 Strict HSPU
30 Kipping HSPU
*On the 0:00, and every 2:00 thereafter:
100m Run
RX
15 Strict HSPU
30 Kipping HSPU
Scaled
30 DB Strict Press
30 DB Push Press
35/20#
Extra Gymnastics Work
Metcon (No Measure)
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.
Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where you are in the movement. From a handstand hold on the wall, to free-standing, challenge yourself to where you currently are.
7/15/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 66% 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.
Week #1 – 60%
Week #2 – 63%
Week #3 – 66% (Today)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 Thrusters
30 DU
15 C2B
30 DU
Barbell – 95/65
Extra work if you want an after WOD
Metcon (No Measure)
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.
Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.
7/13/19
CrossFit Allegiance – CrossFit
Metcon
Partner Mind Eraser (AMRAP – Rounds and Reps)
AMRAP 25:
14 Power Cleans 135/95
14 Burpess
200m Run
split reps and run together
7/12/19
CrossFit Allegiance – CrossFit
Warm-up
Metcon (No Measure)
2 rounds each:
Partner A
100m row slow
100m row moderate
100m sprint
Partner B
10 slamballs
10 push-ups
5 slow air squats
Switch
-then-
Barbell work
cycle through the complex with the barbell for one full round and then work up to your 60 %
Weightlifting
Power Clean (Same load across for all 5 sets)
On the 2:30 x 5 Sets:
3-Position Power Clean
Barbell load – 60% of max Power Clean
Complex of (3) repetitions.
1 High Hang Power clean (pocket-level)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Hold onto the bar for the duration (building our stamina in our grip, no less our full movement).
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
KBS (24/16)
Wallballs (20/14)
Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.
Written out another way, let’s say you and I are partners. You’ll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallballs. After you’ve finished that, I’ll do the same (3/3/3). Then we move onto 6’s, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.
Scoring wise, if we complete the round of 15’s, and we get 10 reps on top, let’s enter a score of 15+10.
The purpose of this piece is the intensity. Bring your higher levels of effort to each round, knowing you have roughly a 1:1 work/rest situation.
7/11/19
CrossFit Allegiance – CrossFit
No daycare or kids class all week. Regular schedule next week
Warm-up
Metcon (No Measure)
2 rounds
5 hallow rocks
5 bridges
10 flutter kicks
10 plank shoulder taps
-then-
2 rounds
10 KBS
5 single arm KB strict press/arm
-then-
2 rounds
butt kicks down and back
high knees down and back
karaoke down and back
Metcon
Metcon (Time)
Partner WOD
1 mile run
-Then-
50 strict pull-ups
80 hand release push-ups
100 cal row
