WOD
6/7/19
CrossFit Allegiance – CrossFit
Metcon
Bane (Time)
Bane
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man”
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks
ADV RX 185/135
RX 165/115
Scaling options:
HSPU = DB Push Press 35/20#
MU = 20 C2B/Pull-ups or Ring Rows
135/95
6/6/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Team of 3:
60 Cal Row, 200m Run, 100 Cal Bike
105 Cal Row, 200m Run, 105 Cal Bike
100 Cal Row, 200m Run, 60 Cal Bike
6/5/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
10 Sets for Time:
40% of Max Strict HSPU
Last week, we completed 12 sets at 30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks.
Today – 10 x 40%
Last Week – 12 x 30%
2 Weeks – 10 x 30%
RX 10×5 DB Strict Press
Metcon
Slap Happy (3 Rounds for reps)
AMRAP x 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
—rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
—rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
ADV RX as written
RX 50 DU (R1 75/55) (95/65) (115/80)
Optional Extra Strength Work
Overhead Squat
5 Sets:
1 Tempo OHS
1 OHS
Percentages:
Set #1 – 60% of estimated 1RM OHS
Set #2 – 63%
Set #3 – 66%
Set #4 – 69%
Set #5 – 72%
*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Off the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.
NOTES:
In the 5 sec descent, focus on the movement, keep your heels in firm contact with the ground. Try to keep proper distribution throughout the heel. Don’t let your ankles cave in, Details matter.
Snatch Balance
5 x 2
Set #1 – 50% of estimated 1RM OHS
Based off feel, steadily climb in remaining (4) sets.
After figuring out your position in the temp OHS, now work on building towards a heavy set of two reps. This is off the rack as well.
6/4/19
CrossFit Allegiance – CrossFit
Weightlifting
Power Clean
Primer
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
–then–
Every 1:30 x 5:
1 Hang Power Clean
1 Power Clean
Athletes Notes:
On our clean primer, we have five sets of a hang clean high pull paired with low-hang power clean.
Hang Clean High Pull
After deadlifting the bar to the hang position, lower the bar to knee-level to start. In the high pull, we are looking to keep the bar close to the body as we bend the elbows. The “scarecrow” applies here, with elbows high and outside.
Note that the heels stay glued to the floor. As we move through this primer, let’s focus on all of our weight and power being focused at the “heel arch”, or the area right beneath our ankle bone. A very common fault in the clean is when we come to our toes too early, resulting in a deactivation of the glutes. We’re not at max power here. Make the loads lighter to focus in on our technique.
Low-Hang Power Clean
The low-hang position is below the knee, but not touching the floor. It’s essentially as far past the knee as we can go without touching the ground. What is it not, is a stiff-legged pull. As the bar crosses over our knee, bend the knees just as we would for a repetition off the floor. This position forces us to maintain stronger positions, and gives us a chance to refine our mechanics on components of the 1st pull before we go heavier in the next part.
Build to a heavy complex (1 hang power + 1 power):
Set #1 – 75% of estimated 1RM Power Clean
Sets #2,3,4,5 – Build to a heavy complex. Focus on moving well.
This does not have to be touch and go. Focusing in on our set-up position from the floor, let’s start from a dead stop.
Metcon
Metcon (Time)
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105
6/3/19
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
On the 2:00 x 6
0:00 3 reps 79%
2:00 1 rep 89%
4:00 3 reps 82%
6:00 1 rep 92%
8:00 3 reps 85%
10:00 1 rep 95%
Week 3 Of back squat progression. Increasing weight by 2%
Metcon
Metcon (Weight)
“On the 2:00” x 7 Sets:
4 T2B
2 Bar Muscle-Ups
1 Hang Power Snatch
1 OHS
1 Hang Squat Snatch
Set #1 – 60%
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Sets #5+6+7 – Build to a heavy complex
**The complex is Unbroken**
Score is total weight
For example:
55, 65, 75, 85, 95, 100, 105 lbs. score = 580 lbs.
Inside this combination of gymnastics and the barbell, we’ll open up each round with a gymnastic complex. Stimulus wise, we are looking for a set count that we feel very comfortable completing unbroken for at least the first few rounds. A brief break after the T2B is entirely acceptable, but we are looking to get to the barbell each round at the latest by the :40s mark.
Today is an excellent day to modify the volume to ensure we are meeting that criteria, as well as integrating a bar muscle-up drill if we are not yet able to get one .
Following our gymnastics “buy-in”, we have our snatch complex.
We are looking for this to be completed unbroken, barring any shoulder/safety issues bringing it down from overhead. Any time remaining after completing the complex in the 2:00 window is rest.
Extra Gymnastics Work
Metcon (No Measure)
Not for Time:
27 GHD Sit-Ups, 25-50′ HS Walk
21 GHD Sit-Ups, 25-50′ HS Walk
15 GHD Sit-Ups, 25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict C2B Pull-Ups
Strict Ring Dips
6/1/19
CrossFit Allegiance – CrossFit
Metcon
Adderall (AMRAP – Reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00-REST
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00-REST
23:00-27:00
400m Run
Max Thrusters (95/65#)
1 mile is straight across the grass to the side road without cutting in front of or through the bushes all the way to the end of the road. No turns.
5/31/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat (5×5 climbing)
Alternating OTM x 10 (5 Rounds)
Odd – 5 Weighted Pull-Ups
Even – 5 Front Squats
*Pull-up weight in notes
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
30/20 Calorie Bike
20 Burpees
5/30/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds
40/30 Cal Row
40/30 Cal Bike
200m Run
10 D-ball Squat Cleans 60/40
Split reps, one rower, run together
RX 40/30# D-ball
5/29/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
ADV RX
12 Sets for Time:
30% of Max Strict HSPU
RX DB Strict Press 12×5 (55/35)
*Same # or reps just 2 more sets from last week
Weightlifting
Push Jerk
5 Sets of 2:
Pausing Push Jerk
1s Pause in Dip, and Catch
-then-
5 Sets of 1:
Push Jerk
-No pause-
*all off the rack
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 DU
20 Dumbbell Hang CJ (50/35)
40 DU
20/15 Calorie Row
DB C&J switch hands every five reps.
5/28/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Cash-in 100 Cal Bike
-then-
100 AbMat SU, 20 Deadlifts, 200m Farmers Carry
80 AbMat SU, 16 Deadlifts, 200m Farmers Carry
60 AbMat SU, 12 Deadlifts, 200m Farmers Carry
40 AbMat SU, 8 Deadlifts, 200m Farmers Carry
20 AbMat SU, 4 Deadlifts, 200m Farmers Carry
Rx Barbell – 275/185, Farmers Carry 24/16kg
Split reps
