11/27/17

CrossFit Allegiance – CrossFit

Weightlifting

Back Squat

5 Reps @ 70%

5 Reps @ 73%

4 Reps @ 76%

4 Reps @ 79%

3 Reps @ 82%

3 Reps @ 82%

Metcon

Metcon (Time)

3 Rounds

10 Power Snatches (115/80)

20 Box Jump Overs (24/20″)

30 Wallballs (20/14#)

ADV RX as written

RX 95/65

Extra Gymnastics Work

Metcon (AMRAP – Reps)

On the Minute x 10

Odd – 30% of Max Ring Muscle-ups

Even – 40 DU

11/25/17

CrossFit Allegiance – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

3 person team

10 sit-ups

15 KBS 24/16kgs

20 Slam-balls 30/20#

200m run

ADV RX in place of slam ball – 8 HSPU

When Partner A starts their slam balls partner B starts their round and partner C starts when B starts slam balls

9:30am class only on Black Friday

11/24/17

CrossFit Allegiance – CrossFit

Happy Birthday Cambell V!

Metcon

Metcon (Time)

Team of 3

2 Rounds

100 Burpees

100 T2B

100 Wallballs (20/14#)

100 Cal Row

Run together and split reps

Thanksgiving 2017

CrossFit Allegiance – CrossFit

Happy Thanksgiving!

Metcon

Metcon (Time)

Team or 3:

400m Run

100 pull-ups

400m Run

200 pushups

400m Run

300 Air squats

400m run

run together split reps

11/22/17

CrossFit Allegiance – CrossFit

One Class tomorrow at 9am.

Barbell conditioning

Metcon (4 Rounds for time)

For Time:

21 Jerk (135/95)

21 Front Squats (135/95)

21 Hang Cleans (135/95)

Rest 2:00

15 Jerk (155/105)

15 Front Squats (155/105)

15 Hang Cleans (155/105)

Rest 2:00

9 Jerk (175/120)

9 Front Squats (175/120)

9 Hang Cleans (175/120)

Rest 2:00

6 Jerk (195/135)

6 Front Squats (195/135)

6 Hang Cleans

(195/135)

RX 65/95, 75/115, 95/135, 105/155

Metcon

Metcon (Time)

Partner WOD

For Time:

40 Burpee Box Jump Overs (24/20)

60 Cal Row

30 Burpee Box Jump Overs (24/20)

50 Cal Row

20 Burpee Box Jump Overs (24/20)

40 Cal Row

11/21/17

CrossFit Allegiance – CrossFit

Our schedule for this week November 20th – 26th

Monday regular hours /  Tuesday regular hours / Wednesday regular hours  / Thursday 9am only /  Friday 9:30am only  /  Saturday regular hours  /  Sunday regular hours

It is the holidays and I know a lot of you have friends and family in town.  We love having drop ins and supporting everyone to workout, spend time and enjoy their company.  Please understand and support our drop in fees.

Drop in $15  /  2 days $25  /  3 days $30  /  1 week $50

Also if you know you are having someone dropping in let me know and I will send you a waiver for them to fill out.

Metcon

Metcon (3 Rounds for reps)

AMRAP 2:00 min

Strict Handstand Push-ups

Rest 1:00

AMRAP 2:00

Strict Handstand Push-ups

Rest 1:00

Max Strict Press (95/65)*

*Continuous motion, no pausing overhead or in rack

ADV RX as written

RX Kipping HSPU

Scaled WOD

Max strict press 95/65

Metcon

Metcon (5 Rounds for time)

5 Rounds, On the 4:00

12 T2B

15 Deadlifts (185/135)

12/9 Calorie Row

every rep missed counts as 1 second

RX

15 Situps

15 DL 155/115

12/9 Cal Row

Midline Accessory Work

Extra work

Metcon (No Measure)

2:00 minute

L-Sit

**Every break: 10 GHD Sit-Ups

11/20/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

25% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

45% of Max Unbroken Muscle-ups

Rest as little as needed between unbroken sets and rest 2:00 between rounds.

RX C2B

Weightlifting

Snatch Complex (7 sets building)

Power Snatch +

Low Hang Squat Snatch +

Overhead Squat

Snatch (3×1 (Between 85-92%))

Metcon

Denim (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 OHS (115/80)

RX

30 DU

30/21 Cal Row

15 OHS 95/65

How to Warm-up

How do you warm up?

First, what are you warming up for? There are different ways to warm up for different goals. You don’t warm up the same way for a Snatch max as a back squat max. I am going to try and break it down in different categories for you.

In general
The basic fundamentals is to start with an empty bar and then do a few reps with your first warm-up weight somewhere around 30% of your 1 rep max.

As your work up in weight your will make smaller % increases. The increase will depend on the lift for example the snatch will be smaller increases and the back squat will be bigger increases.
Your reps will lessen as you go as well.

As an example, if you’re doing 3×5 back squat at 85%, you might take weight jumps like:

1×10 Bar
35-40% x5
50-55% x3
60-65% x2
70-75% x1
80% x1
85% 3×5

I gave a range because there is no need to do odd weights such as 138lbs just round to the nearest 5 or 10. For a lift like the snatch you may need to round down depending on your max load.

Max Snatch, Clean or Jerk Single

If your are in a competition you want to get to your 1st competition set with as little sets as possible to avoid fatigue

Again drills with the empty bar to warm-up up and practice fundamentals. An example would be something like 5 reps each of:
• Snatch high-pull
• Muscle snatch
• Snatch press
• Snatch Balance
• Overhead squat

Your warm up should focus on problem areas within your lift and consist of light weight to warm you up and not ware your out.
It is a mistake to warm up too quickly.

Bar Series
35% x 2 x 3
48% x 2
62% x 1
76% x 1
83% x 1
90% x 1
94% x 1
97% x 1

When working to a rep max, for example max weight at a set of 5, to minimize fatigue you can do less reps in your warm-up. For example 1-2 sets of 5, then sets of 3 and 2 until getting to your 5 rep weight. It is important to know when to start doing the full set of 5 reps It is hard not to start too soon and it is hard to wait too long and over shoot your max weight for a set of 5.

11/18/17

CrossFit Allegiance – CrossFit

Metcon

Third Wheel (AMRAP – Rounds and Reps)

AMRAP 25:

Teams of 3:

600 Meter Run (together)

60/50 Calorie Row

60 Front Squats

ADV RX

Round 1 – 95/65

Round 2 – 115/80

Round 3 – 135/95

Round 4 – 155/105

Round 5 – 185/135

RX

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 – 155/105