WOD
12/26/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
30/24 Calorie Row
60 AbMat Sit-ups
Directly Into…
4 Rounds:
400m Run
80 DU
Run together split reps
12 Days of Christmas 2019
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
12 Days Of Christmas 2019
1 Squat Clean (155/105) (135/95) (115/65)
2 Hang Cleans (155/105) (135/95) (115/65)
3 Deadlifts (155/105) (135/95) (115/65)
4 Burpees
5 T2B
6 Box Jumps OR Step-ups (24/20″)
7 Hand Release Push-ups
8 Abmat Sit-ups
9 KBS, (32/24kg) (24/16kg)
10 Lunges (5/Leg)
11 Wall Balls (30/20) (20/14)
12 Cal Row
12/23/19
CrossFit Allegiance – CrossFit
Please make note of the following changes to the class schedule for the holidays.
Monday, December 23rd: regularly scheduled classes
Tuesday, December 24th: 8:30, 9:00, 9:30 am class only
Wednesday December 25th: Closed for Christmas
Thursday December 26th: 5:30am, 9:30am, 4:00pm-6pm Open Gym
Friday, December 27: regularly scheduled classes
Tuesday, December 31st: 8:30am, 9:30am and 12pm
Wednesday, January 1st: closed for New Years Day
NOTE: Please sign up for Holiday class times 24 hours ahead of time.
Weightlifting
Back Squat
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
Rest 3 Minutes
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
Rest 3 Minutes
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
This is the 4th out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based off your 5RM Back Squat
Metcon
Metcon (Time)
Team of 3
Cash In: 210/150 Cal Bike
-then-
5 Rounds:
20 DB Push Press (50/35)
60/42 Cal Row
12/21/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner
For Time:
800 Meter Run
80 Snatches (95/65)
800 Meter Run
12 Rope Climbs
800 Meter Run
80 Burpee Box Jumps (24/20)
Split reps and run together.
RX 75/55 and 40 pull-ups in place of 12 Rope climps.
12/20/19
CrossFit Allegiance – CrossFit
Weightlifting
Push Press
4 x 6 across
Rest 2 Minutes Between Sets
Metcon
Metcon (Time)
Partner
5 Rounds:
40/30 Calorie Row
20 Thrusters (135/95)
RX 115/85
Fitness 95/65
12/19/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (2 Rounds for reps)
Partner WOD
Round 1 for reps
AMRAP x 12
Max Cal Bike
…..then…..
Round 2 for reps
AMRAP x 15
10 Burpees
20 Wallballs (20/14)
20 Slamballs (30/20)
12/17/19
CrossFit Allegiance – CrossFit
Weightlifting
Hang Snatch
5 Sets:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Snatches
Add weight as you go one full complex is one rep.
Metcon
Metcon (Time)
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Snatches (135/95)
RX 95/65
Fitness 75/55
Extra Gymnastics Work
12/13/19
CrossFit Allegiance – CrossFit
Sign up for BOTL IV and get our early bird discount. Link is below.
http://www.unbrokenseries.com/battle-lake
Weightlifting
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
Based off of your 1RM Front Squat
Metcon
Metcon (Time)
30-20-10:
Row Calories
20 Dumbbell Walking Lunge (One Arm Extended)
Directly Into…
5 Devil Presses (50’s/35’s)
10 Wallballs (30/20)
10 Devil Presses (50’s/35’s)
20 Wallballs (30/20)
15 Devil Presses (50’s/35’s)
30 Wallballs (30/20)
Lunges:
—One DB will rest in the front rack, while the other is locked out overhead for the walking lunge
Switch arm position after 10
The back knee should touch the ground and the hips should fully extend at the top of each rep
RX 35/20, 20/14lb wallball
12/11/19
CrossFit Allegiance – CrossFit
Weightlifting
Push Press (4×6 across)
Rest 2 Minutes Between Sets
*A good place to start is between 90-100% of your 10RM Push Press from last week
Metcon
Metcon (Time)
Partner
3 Rounds
120 Double Unders
50/32 Cal Bike
20 Thrusters (155/105)
RX (135/95)
Fitness (95/65)
12/10/19
CrossFit Allegiance – CrossFit
Gymnastics
Metcon (3 Rounds for reps)
ADV RX
Strict Gymnastics
0-5
5 min AMRAP
3 Deficit Strict HSPU
:15 Seconds Hanging L-Sit
5-10
5 min AMRAP
2 Rope Climbs
6 Kipping Deficit HPSU
10-15
5 min AMRAP
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:60 Seconds HS Walk
** (45/35# plates under your hands for deficit)
RX
5 min AMRAP’s
0-5
3 Strict HSPU
:15 Hallow hold on floor
5-10 min
4 Strict Pull-ups
6 Kipping HSPU
10-15 min
3 Tempo Strict Pull-ups
:60 Second HS-Hold
Scaled
3 Strict DB Press 50/35
:15 Hallow hold on floor
4 Strict Ring Rows
6 DB Push Press 50/30
3 Tempo Ring Row
:60 DB hold overhead
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 C2B
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 T2B
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Burpees
15 Pull-ups