DYNAMIC WARM-UP | 12:00
1 set: 10 alternating Toy Soldier 10 alternating Samson stretches 10 alternating hamstring scoop stretch 10 l Leg Swing / leg (front and back) 1 set: 10 in-place Inch-worm (no push-up) 10 seated leg raise 10 alternating Plank reach through 10 seated leg raises 1 set: :20 hang from pull-up bar 10 Good Mornings :10 hanging L-sit hold (both legs bent) 10 Staggered Stance Good Mornings :10 hanging L-sit hold (one leg straight and one leg bent) 10 sumo stance good mornings :10 hanging L-sit hold (both legs straight) 2 sets: 5 Deadlift (workout weight) :10 hanging L-sit hold – Rest :30-1:00 between sets. Pre-workout: EMOM 6: 2 clean grip deadlifts RX For time: 5 rounds for time: 15 Deadlift (155/225 lb) :30 hanging L-sit hold – Legs extended on the L-sit hold. INTERMEDIATE For time: 5 rounds for time: 15 deadlifts (105/155 lb) :30 hanging L-sit hold – Knees bent on the L-sit hold. BEGINNER For time: 5 rounds for time: 15 deadlifts (55/75 lb) :30 seated leg raise – Knees bent on the leg raise hold. Competition: Rest Day STRETCHING | 5:00 2 sets: :30 pigeon pose / leg
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2/19
RX AMRAP 15 with a partner: 10 shoulder-to-overheads (105/155 lb) 15 synchronized Bar Facing Burpee 2/20 RX For time: 5 rounds for time: 15 Deadlift (155/225 lb) :30 hanging L-sit hold – Legs extended on the L-sit hold. 2/21 RX 3 rounds for time: 400-m Run 80 Double Unders 40 Walking Lunge 2/22 RX 4 x 2:00 rounds for distance: 17/24 calorie Row Max distance Handstand Walk – Rest 1:00 between rounds. then… 4 x 2:00 rounds for calories: 24 Pushups Max calorie row – Rest 1:00 between rounds. – Score is total distance walked plus total calories rowed. 2/23 RX 9 sets for load: 5-5-3-3-3-1-1-1-1 Power Clean 2/24 CrossFit Open 23.2 2/25 RX On a 15:00 clock: Max calorie Assault Bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 Hang Power Snatch (95/135 lb) 6 Pushups 9 Air Squats DYNAMIC WARM-UP | 6:00
AMRAP 5: :30 Assault Bike, Row, Skierg 5 Pushups to down dog 10 Air Squats 15 double knee tucks 3 sets: 5 shoulder-to-overhead 5 Bar Facing Burpee – Rest while your partner performs their reps. Pre-workout: 4 sets: 5 Shoulder Press RX AMRAP 15 with a partner: 10 shoulder-to-overheads (105/155 lb) 15 synchronized Bar Facing Burpee INTERMEDIATE AMRAP 15 with a partner: 10 shoulder-to-overheads (75/115 lb) 15 synchronized bar-facing burpees BEGINNER AMRAP 15 with a partner: 10 shoulder-to-overheads (55/75 lb) 10 synchronized bar-facing burpees Stimulus & Goals
Competition: 65 min Warm up: 20 min See above Workout 1: 15 min Open 23.1 Retest Workout 2: 20 min Today’s Rx Stretching: 10 min 1 set: 400-m walk :45 Scorpion Stretch / side WARM-UP
1 set: 100-m jog 5 Inch-worm + Pushups 10 banded PVC Pass-throughs 15 Banded pull aparts 1 set: 200-m jog 10 KB or Dumbbell Deadlift (light) 1 set: 30 Jumping Jack 10 Russian KB swing (light) 1 set: 30 mountain climbers 10 Russian KB swings (light) 1 set: 30 skier jacks 10 Russian KB swings (working weight) NOTES
RX 3 rounds for time with a partner: 60 Russian KB swing (53/70 lb) 800-m Run – Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position. INTERMEDIATE 3 rounds for time with a partner: 60 Russian KB swings (35/53 lb) 800-m run – Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position. BEGINNER 3 rounds for time with a partner: 40 Russian KB swings (18/26 lb) 400-m run – Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position. Stimulus & Goals
Competition: 95 min Warm up: 20 min See Above Workout 1: 20 min Today’s Rx Workout 2: 30 min 10 x 1:00 rounds for calories: 60-yard shuttle run (5 yards, 10 yards, 15 yards) 3 Deadlift (205/315 lb) Max Assault Bike – Rest 2:00 between rounds. Stimulus & Goals
Workout 3: 15 min AMRAP 15: 15 DB Bent Over Rows, left arm (35/50 lb) 15 DB rows, right arm 50-ft Handstand Walk Stimulus & Goals
Stretching: 10 min Accumulate: 2:00 Seated Straddle Stretch – Hold :40 on the left leg, right leg, and in the center. CrossFit Open 23.1
RX Complete as many reps as possible in 14 minutes of: 60-calorie Row 50 Toes-to-Bar 40 Wall Balls (14/20 lb) (9/10 ft) 30 Clean (95/135 lb) 20 Muscle Up INTERMEDIATE (Scaled Option) Complete as many reps as possible in 14 minutes of: 60-calorie row 50 Hanging Knee Raises 40 wall-ball shots (10/14 lb) (9/10 ft) 30 cleans (65/95 lb) 20 Pullups BEGINNER (Foundation Option) Complete as many reps as possible in 14 minutes of: 60 strokes on the rower 50 Situps 40 wall-ball shots (6/10 lb) (9/10 ft) 30 cleans (35/45 lb) 20 Pushups Competition: 65 min Warm up: 20 min See Above Workout 1: 15 min CrossFit Open 23.1 Workout 2: 20 min 4 sets: 12 GHD Raise 15 weighted sit-ups 20 Banded Side Steps (moving right) 20 banded side steps (moving left) NOTES
Stretching: 10 min Accumulate: 1:00 foam roll calves / leg 1:00 foam roll IT band / leg DYNAMIC WARM-UP | 6:00
AMRAP 5: 10 alternating Samson stretches 10 Up-Downs 10 alternating Plank reach through 10 Shoulder Press 10 alternating Jumping Lunge 1 Wall Walk + :10 hold at the top 3-4 sets: 3 Split Jerk RX / Intermediate / Beginner 7 sets for load: 3 Split Jerk Competition: Rest Day STRETCHING | 5:00 Accumulate: 1:00 Banded Shoulder Stretch / Side Hey Y’all,
I completely forgot to follow up on the fund-raising portion of this year's Tag Team Championship Fight Gone Bad. The tally at the end of the night was $200. We donated this money to "Be The One,” which is focused on veteran suicide prevention. If you want to donate further, there is a link here: It is the top charity on the Andrew Pearson Post 117 website. Thanks again for everyone who came out and once again helped us keep veterans’ issue on the forefront of people's minds. Start getting your friends lined up for next year's throwdown! -C- WARM-UP
3 sets: 20 Jumping Jack 5 Pushups 5 piked push-up 10 bent-over T-raises 10 standing snow-angel raises 1 set: 10 Push Press (empty barbell or training bar) 5 push presses (30%) 3 push presses (40%) 3 push presses (50%) 3 push presses (60%) – Take weight out of a rack. NOTES
RX EMOM 21: Minute 1 | Man Makers (35/50 lb) Minute 2 | 5 Back Squat Minute 3 | rest – Use two DBs for the manmakers. INTERMEDIATE EMOM 21: Minute 1 | DB manmakers (20/35 lb) Minute 2 | 5 back squats Minute 3 | rest – Use two DBs for the manmakers. BEGINNER EMOM 21: Minute 1 | DB manmakers (10/15 lb) Minute 2 | 5 back squats Minute 3 | rest – Use two DBs for the manmakers. Competition: 84 min Warm up: 20 min See Above Workout 1: 14 min 5 sets for load: 3 Push Press 3 drop sets: 2 push presses – Use 90% of your best set of 3. NOTES
Workout 2: 20 min 3 sets for load: 10 behind-the-neck strict press NOTES
Workout 3: 20 min For reps: Tabata Double Unders Tabata L-Sit Tabata Handstand Tabata Situps Tabata Lunge Stimulus & Goals
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg WARM-UP
3 sets: 10 Scorpion Stretch (slow) 10 table tops (slow) :20 Sit and Reach (middle) :20 sit and reach (left leg) :20 sit and reach (right leg) 3 set: 1:00 Row (easy to moderate pace) 10 Good Mornings + hop 10 Leg Swing / leg 1 set: 200-m Run 1:00 row (faster than workout pace) 200-m run NOTES
Pre-workout: EMOM 6: 2 Hang Squat Snatch RX AMRAP 5: 10 Squat Snatch (75/115 lb) 20 Box Jump Over (20/24 in) 30 Pullups Rest 5 minutes AMRAP 5: 10 Power Snatch (75/115 lb) 20 box jump-overs (20/24 in) 30 Strict Pullup INTERMEDIATE AMRAP 5: 10 squat snatches (55/75 lb) 20 box jump-overs (20/24 in) 15 kipping pull-ups Rest 5 minutes AMRAP 5: 10 power snatches (55/75 lb) 20 box jump-overs (20/24 in) 15 strict pull-ups BEGINNER AMRAP 5: 10 Hang Power Snatch (35/45 lb) 20 Box Steps-overs (12/20 in) 20 Jumping pull-ups Rest 5 minutes AMRAP 5: 10 Hang Power Snatch (35/45 lb) 20 box jump-overs (12/20 in) 20 Ring Rows Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 20 min Yesterday Rx 4 rounds for time: 400-m Run 400/500-m Row Stimulus & Goals
Workout 2: 15 min Today’s Rx Workout 3: 20 min 10 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag – Rest 1:00 between sets. NOTES
Stretching: 10 min 3 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts Hey Y’all,
The CrossFit Open starts this week, with the first WOD on Friday. Right now we have 9 people signed up on the team roster. As always, we will be making up a team shirt. You must be registered by Monday, Feb 20, to get your name on the shirt. -C- |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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