WOD
3/2/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
On the Minute x 10:
1 Pausing “One and One Quarter” Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
Working a new movement today with the Pausing One and One Quarter Back Squat
This movement is designed to strengthen the bottom most part of the back squat
Movement Order:
You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension
There are pauses built in at two locations:
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the “”one quarter”” squat
These percentages are based on your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
:40 Wallballs (30/20)
:40 Double DB Snatches (50’s/35’s)
:40 Assault Bike Calories
1 Minute Rest
RX WB 20/14
Only the front ends of the DB have to touch.
Count total reps for each round to enter 5 totals in WODify.
2/29/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
30 Snatches
10 Ring MU
30 Clean and Jerks
10 Ring MU
30 Thrusters
10 Ring MU
Barbell: 135/95
Directly Into…
3 Rounds
100′ Single DB Overhead Walking Lunge (Change Arms at 25′, 6 mats)
30 Weighted Abmat Sit-ups
10 Deadlifts 135/95
10 C2B in place of Ring MU OR Pull-ups
-On the Overhead Walking Lunge Partner A does all 50′ and then Partner B does all 50′
-Use your DB for the weighted sit-ups.
2/28/20
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
20/15 Calorie Row
10 Burpee Box Jump Overs (24″/20″)
58′ Handstand Walk (8 Mats)
5 DBall Squats (60/40)
2/27/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
5 Rounds
3 Person Team
45 Cal Bike
15 Strict Pullups
200m Run
45 Pushups
2/26/20
CrossFit Allegiance – CrossFit
Weightlifting
Metcon (6 Rounds for weight)
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
Every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30)
Start your first set between 40-50% of your 1RM Push Jerk
The goal here is to gradually increase loading as the overhead repetitions decrease
With rest built in
Push for unbroken sets of Push Jerks
Record Weight used for each round. Score will be total weight.
Metcon
Metcon (Time)
3 Rounds:
50/35 Cal Row
20 Box Jump Overs (24″/20″)
20 Double Dumbbell Power Cleans (50’s/35’s)
2/25/20
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (Time)
For Time:
100 DU, 10 Ring MU 6
80 DU, 8 Ring MU 5
60 DU, 6 Ring MU 4
40 DU, 4 Ring MU 3
20 DU, 2 Ring MU2
RX MU (6,5,4,3,2)
*10:00 Time Cap
Metcon
Metcon (Time)
Partner WOD
3 Rounds
10 Thrusters
40/28 Cal Bike
3 Rounds
10 Snatches
500m/400m Row
3 Rounds
10 Cleans
10 Lateral Burpees
ADV RX 135/95
Rx 95/65
Scaled 65/45
2/24/20
CrossFit Allegiance – CrossFit
Weightlifting
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
4th week of Back Squat waves
Increasing loads from last week, while maintaining the same exact rep scheme
Sets 1-4 are completed on the 2:00
Sets 5-11 are completed on the 1:00
On sets 7-11, it’s your choice inside the range of 106-107%, based on how last week went
Metcon
Metcon (Time)
3 Rounds:
9 T2B
7 Lateral Barbell Burpees
5 Hang Squat Cleans (135/95)
30/21 Calorie Row
3 Rounds:
9 T2B
7 Lateral Barbell Burpees
5 Hang Squat Cleans (165/115)
30/21 Calorie Row
3 Rounds:
9 T2B
7 Lateral Barbell Burpees
5 Hang Squat Cleans (185/135)
ADV RX as written
RX 95/65, 135/95, 155/105
Scaled 75/55, 95/65, 135/95
2/23/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
2/21/20
CrossFit Allegiance – CrossFit
5:30 AM and 6:30 AM classes are cancelled due to the weather. Sorry for the inconvenience.
Weightlifting
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%
*Percentages Based on 1RM Front Squat
Entering week 3 of these Front Squat Waves
This week, we climb by 2% across all lifts over last week
The percentages will stay at 77% for each set of 3
The percentages will climb by 3% on each set of 1 (82-88%)
We’ll finish out the session with a 12-rep drop set at 62%
Sets begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00)
Metcon
Wise Men or Wise Men Jr. (3 Rounds for reps)
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (175/115)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man ( (195/135)
ADV RX As written
RX R1 (95/65) R2 (115/85) R3 (135/95)
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
2/20/20
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
Buy-In: 160/112 Cal Bike
5 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Air Squats