WOD
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.
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.
