WOD
11/21/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
4 Rounds:
400m Run or 500m Row
25 AbMat Sit-ups
11/20/19
CrossFit Allegiance – CrossFit
Weightlifting
Overhead Squat
5 Sets of 1
*10 Second Pause in Bottom
Set 1: 50% of 1RM OHS
Set 2: 55%
Set 3: 60%
Sets 4-5: Build to a Heavy
*Off the rack
*Work on OHS strength and positioning by pausing for a full 10 seconds in the bottom of each rep
*The goal here is to stay fully active and braced as you support the weight overhead
*Build in percentages (50-60%) for the first three sets and then build to a heavy single
*Sticking with the 10 second pause is more important than the weight on the barbell
*If unable to OHS then Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 OHS (95/65)
30 DU
15 Deadlifts (95/65)
30 DU
RX (75/55)
11/19/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Cash-In 60/45 Cal Bike
—then—
5 Rounds
500m Row
200m Run
12 Burpee Box Jump Overs (24/20)
Gymnastics
Metcon (No Measure)
3 Rounds
10 wall walks
10 Horizontal Ring rows
:10-:20 sec ring dip lockout hold
11/18/19
CrossFit Allegiance – CrossFit
Weightlifting
Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks
Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: Build to a Heavy
Metcon
Randy Savage (Time)
ADV RX
5 Rounds:
3 Rounds of “Macho Man” (155/105)
5 T2B
4 C2B
3 Bar MU
RX
5 Rounds:
3 Rounds of “Macho Man” (115/85)
10 T2B
Notes:
1 Round Of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
**You must complete all 3 rounds on the barbell before moving on to the gymnastics movements
11/4/19
CrossFit Allegiance – CrossFit
Weightlifting
Front Squat
6 Sets
Set 1: 3@80%
Set 2: 1@83%
Set 3: 3@80%
Set 4: 1@86%
Set 5: 3@80%
Set 6: 1@89%
Rest two minutes between sets
Metcon
Metcon (2 Rounds for reps)
AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row
Round 1 score is # of wallballs
Round 2 is # of Calories
11/2/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (Time)
Partner WOD
For Time:
200m Run, 42 C2B, 42 Burpees
200m Run, 42 Cal Row
200m Run, 30 C2B, 30 Burpees
200m Run, 30 Cal Row
200m Run, 18 C2B, 18 Burpees
200m Run, 18 Cal Row
Split Reps and rune together.
RX Pull-ups
11/01/19
CrossFit Allegiance – CrossFit
Metcon
1: 2019 Halloween WOD 1 (Time)
WOD 1
9 Rounds For Time:
12 – 10 – 8 G2OH (25#)
100m Run after every set of G2OH
Partner A does 12, Partner B does 10, Partner C does 8. Each partner does 3 rounds for a total of 9 Rounds
**next partner can start their G2OH as soon as the partner before them leaves for their run.
** One plate per team (25#)
2: 2019 Halloween WOD 2 (AMRAP – Rounds and Reps)
WOD 2
AMRAP x 10
10 Cal Row
8 T2B OR 10 Sit-ups OR 15 Knee Ups
6 Single Leg DB DL OR 4 DB hang C&J OR 6 DB Hang Snatch (50/35)
–Next partner goes and moves on as soon as the person in front of them finishes the movement and moves on. —When you get to the T2B and the DB movements you can choose any one movement out of the three.
For example if everyone on your team can do T2B then you can all do T2B. If everyone can snatch 50/35 then everyone can snatch.
Metcon
RX: Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
SCLD: Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
55+: Crossfit Games Open 20.4 Masters (55+) (Time)
For time:
30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb
Time cap: 20 minutes
55+SC: Crossfit Games Open 20.4 Masters Scaled (55+) (Time)
For time:
30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb
Time cap: 20 minutes
RXTN: Crossfit Games Open 20.4 Teens (Ages 14-15) (Time)
For time:
30 box jumps, 24 / 20 in
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 115 / 75 lb
30 single-leg squats
10 clean and jerks, 135 / 95 lb
30 single-leg squats
5 clean and jerks, 155 / 105 lb
30 single-leg squats
5 clean and jerks, 185 / 115 lb
Time cap: 20 minutes
SCTN: Crossfit Games Open 20.4 Teens Scaled (Ages 14-15) (Time)
For time:
30 box jumps, 24 / 20 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 95 lb
Time cap: 20 minutes
10/31/19
CrossFit Allegiance – CrossFit
FYI 6:30 PM class is canceled today.
Metcon
Metcon (No Measure)
3 Rounds (low intensity):
1:00 Light Row
10 DB Hang Clean and Jerks (light load)
10 Glute Bridges
1:00 Light Bike
3 Walkouts
6 Wall Squats
Into 3 Rounds:
2-4 Strict Pull-Ups
8 KBS (light)
12 Air Squats
24 DU
200m Jog
Finish with an empty barbell, moving through the sequence twice with rest between:
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Presses
5 RDL
5 Front Squats
Mobility
Metcon (No Measure)
Upper Body:
1. Child’s Pose: 1 Min
2. Shoulder to Floor: 1 Min
3. Wrist Stretches: 1 Min
4. Cobra 1 Min
Lower Body:
1. Couch Stretch: 2 Min Each Side
2. Pigeon Pose: 2 Min Each Side
3. Butterfly: 90 Seconds
10/30/19
CrossFit Allegiance – CrossFit
Metcon
Metcon (5 Rounds for time)
ADV RX
On the 2:00 x 5 Sets:
8 OHS (135/95)
4 C2B
2 Bar MU
RX
On the 2:00 x 5 Sets:
3 C2B
7 OHS (75/55)
3 C2B Pull-Ups
5 Separate Rounds For Time. WODify will total your time over the 5 rounds.
Metcon
Metcon (4 Rounds for reps)
ADV RX
4 Rounds:
AMRAP 4:
200m Run
20/15 Cal Bike
Max Calorie Row
RX: 15/12
Rest 4 Minutes Between Rounds
Score is total Calories on the Row.
Non- Runners do the Ski Erg
10/29/19
CrossFit Allegiance – CrossFit
Halloween WOD’s were emailed out today. Please put your name on the board if you still need a team.
If you want to do the OPEN WOD you are welcome to do the workout anytime on Friday up until 4pm. CFA will be busy with Halloween WODs and team competition from 4pm on. We will continue with the OPEN on Saturday, Sunday and Monday.
Let us know if you have any questions.
Sports attire theme is next week. The final week of the OPEN.
Metcon
Metcon (5 Rounds for time)
ADV RX
On the 3:00 x 5 Rounds:
9 Burpee Box Jump Overs (24″/20″)
12/9 Cal Bike OR 15/12 Cal Row
RX
On the 3:00 x 5 Rounds:
7 Burpee Box Jump Overs (24″/20″)
9/7 Cal Bike OR 12/9 Cal Row
**Step Overs are allowed**
The aim is to train our upper limit power. There is purposefully a significant amount of time between rounds to recover.
Score on WODify is 5 separate times for each round. WODify will total your time.
Weightlifting
Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks
Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.
Set #1 – 60% of estimated 1RM
Set #2 – 65%
Sets #3+4+5 – 70-75%