WOD
8/5/19
CrossFit Allegiance – CrossFit
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 72% of 1RM Back Squat
• First week of our new stamina squats
• Previously we completed 3 Front Squats + 6 Back Squats
• Now we are upping the weight and bringing the reps down to 2 Front Squats + 4 Back Squats
• As a reminder, the weight is the same for Front Squat and the Back Squat
• On the first minute, complete 2 Front Squats
• Rest until the top of the minute and then perform 4 Back Squats
• Repeat for a total of 6 rounds
Metcon
Metcon (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 OHS (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)
As always please do Cleans in place of snatches or very light weight with proper form.
Optional Extra Strength Work
Snatch
On the Minute x 5:
3-Position Snatch
3 Overhead Squats
Rest 1 Minute
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
Keep the weights on the light-moderate side to work on snatch mechanics
Part 1:
• Build between 35-45% of 1RM Snatch
• Complete all 6 reps without dropping the bar
Part 2:
• Build between 55-65% of 1RM Snatch
• You may drop the barbell before completing the squat snatch if needed
8/3/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
200m Run
24 Deadlifts
18 Hang Cleans
12 Push Jerks
Barbell: (135/95)
*Split reps and run together
8/1/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 person team
80 Cal Bike
80 Cal Row
20 Push-ups
40 Air Squats
60 AbMat Sit-ups
60 Cal Bike
60 Cal Row
20 Push-ups
40 Air Squats
60 AbMat Sit-ups
40 Cal Bike
40 Cal Row
20 Push-ups
40 Air Squats
60 AbMat Sit-ups
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.
