WOD
7/10/19
CrossFit Allegiance – CrossFit
No daycare or kids class all week. Regular schedule next week
Warm-up
Metcon (No Measure)
3 min bike or 400m row or 400m run
2 rounds
20 jumping jacks / 5 burpees / 5 jumping knee tucks / 15 DU
-then-
Soldier walks/ quad pulls/ toe touch/ pigeon and hip stretch
Metcon
Metcon (Time)
4 Person team
Cash in 200/140 cal Bike
… Directly into:
400-320-240-160-80 – DU
200-160-120-80-40 – Sit-Ups
… Directly into:
200/140 Cal Row
7/9/19
CrossFit Allegiance – CrossFit
No daycare or kids class all week. Regular schedule next week.
Warm-up
Metcon (No Measure)
1 min row or bike / childs pose / pigeon stretch / 200m run / :30 sec plank / 10 push-ups / 10 hallow rocks / spiderman
-then-
2 rounds
5 GM/ 5 Back Squat / 5 strict press / 5 RDL
-then-
200m run or row
Metcon
Metcon (3 Rounds for reps)
3 rounds for Calories (reps)
1 min Row
1 min rest
Metcon (3 Rounds for reps)
3 rounds for reps
1 min T2B
1 min rest
Scaling options
Knee ups
Sit-ups
GHD’s
Metcon (Time)
ADV RX
3 Rounds:
200m Run, 8 Bar MU
200m Run, 12 DB Snatches (70/50)
RX
3 Rounds:
200m Run, 8 C2B
200m Run, 12 DB Snatches (50/35)
Scaling options
3 Rounds:
200m Run, 8 Pull-ups or Ring rows
200m Run, 12 DB Snatches (35/20)
7/8/19
CrossFit Allegiance – CrossFit
There will not be a 9:30am adult class, no daycare and no CF kids this Tuesday through Friday only. All other classes will be as scheduled. Sorry for the inconvenience and we hope you understand and can make a different class time available.
Weightlifting
Back Squat
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 63% of Back Squat. 3% increase from last week.
Metcon
“Squating Elizabeth” (Time)
21-15-9:
Squat Cleans, 135/95
Ring Dips
Scaling options
GHD dips or box dips or push-ups
7/7/19
CrossFit Allegiance – CrossFit
There will not be a 9:30am Adult class, no daycare and no CF kids this entire week.
Metcon
Metcon (Time)
5 Rounds:
Sled Push (90/45)
100 Meter DB Farmers Carry (50’s/35’s)
200 Meter Run
Sled push is on the turf down and back per round.
7/6/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Weight)
On the 2:30 x 5:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Set #1 – 55% of 1RM Clean and Jerk
Set #2 – 60%
Sets #3+4+5 – Build to a heavy set.
Inside this complex, the repetitions do *not* need to be unbroken. But the goal is to complete every round by the 1:00 minute mark. If you exceed 1:00 minute you are going to heavy. The goal and intention here is to cycle, not grind.
Metcon (Time)
Team of 3
4 Rounds:
36 C2B
36 Power Snatches
36 Thrusters
200m Run
Barbell Pounds – 75/55
7/5/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 4
3 Rounds:
108/80 Calorie Row
60 Wallballs
200m Run
40 Slamballs (60/40)
RX 30/20
7/4/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
1 Mile Light Run
5 Sets:
30 weighted sit-ups OR 30 burpees
16 T2B
10 Strict Pull-ups OR 4 Rope climbs
200/150 Calorie Row
1 Mile Light Run
7/3/19
CrossFit Allegiance – CrossFit
Weightlifting
Snatch Primer
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch
Complex of (6) repetitions.
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
This is on the lighter side, so that we can work on our cycling positions and speed on the bar. Move well so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if you must drop, do it after the three power reps.
Metcon
Metcon (Time)
Team of 4:
5 Rounds
9 Box Jump (30″/24″)
15 Dumbbell Front Squats
15/12 Calorie Assault Bike
DB – 50’s/35’s
Next person goes when the person before them gets on the bike.
7/2/19
CrossFit Allegiance – CrossFit
Schedule this week:
Thursday July 4th 8:30am only
Friday July 5th 5:30am 9:30am only.
The rest of the week is regular schedule.
Weightlifting
Deadlift (5×5 Climbing TNG)
Metcon
Sugar Daddy (Time)
21-15-9 Dead Lifts, 225/155
400m Run after each round
Extra work if you want an after WOD
Metcon (Time)
For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups
12:00 Time Cap
7/1/19
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 – between 50%-60% of Back Squat
Metcon (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
ADV RX 155/105
RX 135/95
