WARM-UP
1 set: 5 x 1 Inch-worm + 1 Pushups 10 Alternating Spiderman Stretch 15 Ring Rows 200-m Row (easy) 1 set: 5 Dive Bomber Push up 10 alternating Scorpion Stretch 3-5 Strict Pullup 200-m row (moderate) 1 set: 5 Shoulder Press 5 Push Press 5 Push Jerk 5 kipping Pullups 200-m row (hard) 2-3 sets: 7 kipping pull-ups 7 push jerks – Build in load to workout weight. NOTES
Pre-workout: On a 8:00 clock: Build to a heavy 5-rep touch and go push jerk from the floor – Athletes may NOT rest with the bar in the front rack between reps. RX 2007 CFG Event 1 For time: 1000-m Row then… 5 rounds: 25 Pullups 7 Push Jerk (95/135 lb) INTERMEDIATE For time: 1000-m row then… 5 rounds: 15 pull-ups 7 push jerks (75/115 lb) BEGINNER For time: 1000-m row then… 5 rounds: 15 jumping pull-ups 7 push jerks (65/95 lb) Stimulus & Goals
Competition: 75 min Warm Up: 15 min See Above Workout 1: 15 min 2007 CFG Event 1 Workout 2: 15 min Every 1:30 x 8 sets: 3 Front Squat (60%) NOTES
Workout 3: 20 min Every 2:00 for 10 sets: For speed: 50-m Sled Drag sprint NOTES
Stretching: 10 min 1:00 Banded Shoulder Stretch / Side
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Warm Up
On a 3:00 clock: 1:00 Inch-worm + push-up 1:00 Samson stretches walking 1:00 PVC Overhead Squat EMOM 5: Min. 1-2 | 5 Hang Power Clean Min. 3-5 | 3 hang power cleans RX / Intermediate / Beginner 7 sets for load: 3 Hang Power Clean Post-workout: Every 1:30 for 5 sets: 3 pause clean pulls – Pause 3″ off the floor Competition: Rest Day Stretching 1 set: 1:30 forearm stretch 1:30 seated pike stretch 8/21
RX 7 sets for load: 3 Hang Power Clean 8/22 RX For time: 1000-m Row then… 5 rounds: 25 Pullups 7 Push Jerk (95/135 lb) 8/23 RX For time: 5,000-m Run 8/24 RX CrossFit Total For load: 1-rep max Back Squat 1-rep max Shoulder Press 1-rep max Deadlift 8/25 RX AMRAP 10: 1-2-3-4… DB Turkish Get-up (35/50 lb) Strict Chest-to-Bar Pullups – Continue adding 1-rep to each round until time expires. 8/26 RX 4 rounds for time: 5 Squat Clean (105/155 lb) 20 Hand Release Push-ups 80 Double Unders 8/27 RX For time: 50 Situps 40 Box Jumps (20/24 in) 30 Wall Balls (14/20 lb) (9/10 ft) 20 Burpees-to-target 1,000-m Run 20 burpees-to-target 30 wall-ball shots 40 box jumps 50 sit-ups WARM-UP
1 set: 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack Squat 10 Scorpion Stretch 10 Pushups 1 set: 50 mountain climbers 10 Samson stretches 10 reps plate squat therapy 10 Burpees 10 Shoulder Press (empty BB) 2 sets: 100-m Run 5 Front Squat 5 Push Press 5 Thruster – Use an empty barbell. 3-5 sets: 3 Burpee Box Jump Over (20/24 in) 3 thrusters (building) – Rest 1:00 between sets. NOTES
RX 2020 Games Happy Star For time: 300-m Run 5 Burpee Box Jump Over (20/24 in) 5 Thruster (95/135 lb) 300-m run 7 burpee box overs 7 thrusters (105/145 lb) 300-m run 9 burpee box overs 9 thrusters (110/155 lb) 300-m run 11 burpee box overs 11 thrusters (115/165 lb) INTERMEDIATE For time: 300-m run 5 burpee box overs (20 in) 5 thrusters (65/95 lb) 300-m run 7 burpee box overs 7 thrusters (75/105 lb) 300-m run 9 burpee box overs 9 thrusters (85/115 lb) 300-m run 11 burpee box overs 11 thrusters (95/125 lb) BEGINNER For time: 300-m run 5 burpee box overs (20 in) 5 thrusters (35/45 lb) 300-m run 7 burpee box overs 7 thrusters (45/55 lb) 300-m run 9 burpee box overs 9 thrusters (55/75 lb) 300-m run 11 burpee box overs 11 thrusters (65/95 lb) Post-workout: 3 sets: :20 V Ups :20 Hollow Rock :20 mountain climbers :20 Plank – Rest 1:00 between sets Competition: 80 min Warm up: 20 min See above Workout 1: 20 min Happy Star Workout 2: 15 min Push press: Every 1:15 x 9 sets: 4 Push Press (50%) NOTES
Workout 3: 15 min 5 sets: 5 Chin up (supinated grip) 5 wide-grip strict pull-ups (pronated grip) 10 alternating DB Renegade Row NOTES
Stretching: 10 min 1 set: 400-m walk 1:00 Yoga - Cobra Position 1:00-2:00 saddle stretch WARM-UP
EMOM 9: Min. 1 | 1:00 easy Run Min. 2 | :30 Single-Unders Min. 3 | 10 alternating Samson stretches 1 set: 10 Toy Soldier 10 alternating Lunge 5 Elbow to instep + hamstring stretch / leg 15 jump squat 3 sets: :20 Double Unders 5 Weighted Box Step (20 in) NOTES
Pre-workout: 4 sets for load: 8 double-KB / dumbbell front squat – Rest 1:00-1:30 between sets. RX For time: 150 Double Unders 30 KB Weighted Box Step (35/53 lb) (20 in) 100 double-unders 20 KB box step-ups 50 double-unders 10 KB box step-ups INTERMEDIATE For time: 100 double-unders 30 KB box step-ups (35/53 lb) (20 in) 65 double-unders 20 KB box step-ups 30 double-unders 10 KB box step-ups BEGINNER For time: 150 Single-Unders 30 KB box step-ups (18/26 lb) (20 in) 100 single-unders 20 KB box step-ups 50 single-unders 10 KB box step-ups Stimulus & Goals
Competition: 75 min Warm Up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min Snatch: Every 1:15 for 9 sets: 3 Hang Power Snatch (40-50%) – Above the knee NOTES
Workout 3: 15 min 3 sets: 10 snatch-grip shrugs 10 snatch-grip supinated barbell rows 20 Evil Wheel NOTES
Stretching: 10 min 1 set: 1:00 KB calf mash / side 1:00 saddle stretch Warm Up:
1 set: 1:00 Row 10 Elbow to Instep + reach :30 Scap Pull up 1 set: 1:00 row 10 elbow-to-instep + reach :30 Kip Swing – :15 of small kip swings, :15 of big kip swings 1 set: 8-10 touch-and-go Muscle Snatch 8-10 touch-and-go Power Snatch – Rest :30-1:00 between movements 1 set: 100/150-m row 10 power snatches 3 Bar Muscle up RX For time: 400/500-m Row then… 24-18-12: Power Snatch (55/75 lb) 12-9-6: Bar Muscle up then… 400/500-m Row INTERMEDIATE For time: 400/500-m row then… 24-18-12: Power snatches (45/65 lb) 12-9-6: Chest-to-Bar Pullups then… 400/500-m row BEGINNER For time: 400/500-m row then… 15-12-9: Power snatches (35/45 lb) Jumping pull-ups then… 400/500-m row Competition: Rest Day Stretching: 2 sets: :30 Scorpion Stretch / side 1:00 Seated Straddle Stretch WARM-UP
2 sets: 5 hang High Pull Clean (35/45 lb) 5 hang Muscle Clean 5 Front Squat 5 Hang Power Clean 1 set: 3 hang power cleans (20%) 3 hang power cleans (30%) 3 hang power cleans (40%) 3 hang power cleans (50%) NOTES
RX / Intermediate 7 sets For load: 1 Push Press + 1 Push Jerk + 1 Split Jerk BEGINNER 7 sets For load: 2 push presses + 2 push jerks Post-workout: 10 rounds with a partner for time: 12/15 calorie Assault Bike – You go, I go Competition: 85 min Warm up: 15 min See Above Workout 1: 15 min Clean: Every 1:15 for 9 sets: 3 Hang Power Clean (40-50%) – Above the knee NOTES
Workout 2: 15 min 5 sets: 5 hang muscle cleans 30 Plate Hop (35/45-lb plate) NOTES
Workout 3: 20 min Today’s Rx Workout 4: 15 min 10 sets for time: 500/600-m Assault Bike – Rest :30 between sets. Stimulus & Goals
Stretching: 5 Min 1 set: 1:00 Banded Shoulder Stretch / Side 1:00 PVC Pass-throughs 1:00 cumulative table tops stretch WARM-UP
3 sets: :40 Run, Assault Bike, Row, Skierg (easy) :20 run, bike, row, skierg (moderate-to-hard) 2 sets: 10 Single-Leg Deadlifts / leg 5 Inch-worm + Pushups :30 alternating Dead Bugs 5 Burpees 4 sets: 5 Deadlift 5 burpees-to-target – Build-in load up to workout weight and rest :30-1:00 between sets. NOTES
RX 5 rounds for time: 5 Deadlift (185/275 lb) 10 Burpees-to-target INTERMEDIATE 5 rounds for time: 5 deadlifts (155/225 lb) 10 burpees-to-target BEGINNER 5 rounds for time: 5 deadlifts (95/135 lb) 10 burpees-to-target Post-workout: On a 5:00 clock: :30 Handstand hold – Rest :30 Stimulus & Goals
Competition: 60 min Warm up: 20 min See above Workout 1: 10 min Today’s Rx Workout 2: 25 min 5 rounds: 400/500-m Row 15 strict handstand push-ups 20-m double KB / Dumbbell Overhead Walking Lunge (12/16 kg) Stimulus & Goals
Stretching: 5 min 3 sets: :30 down dog – Rest :30 between sets. Warm Up
WARM-UP 2 sets: 1:00 Single-Unders 10 Alternating Spiderman Stretch 10 plate squat therapy 5 Squat Therapy 1 set: 10 Front Squat (35/45 lb) 10 front squats (25%) 8 front squats (35%) 5 front squats (45%) 5 front squats (55%) NOTES
Pre-workout: On a 10:00 clock: Build to a heavy 1-rep front squat RX AMRAP 12: 3-6-9-12… Pullups Situps Front Squat (65/95 lb) INTERMEDIATE AMRAP 12: 2-4-6-8… Pull-ups 3-6-9-12… Sit-ups Front squats (65/95 lb) BEGINNER AMRAP 12: 3-6-9-12… Ring Rows Sit-ups Front squats (55/75 lb) Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 Front Squat: Every 1:15 x 9 sets: 4 front squat (50%) NOTES
Workout 2: 15 min Today’s Rx Workout 3: 15 min 3 sets: 10 single-leg GHD hip extensions 5 Weighted Box Step / leg (20 in) NOTES
Stretching: 10 min 2 sets: 1:00 Couch Stretch / side 8/14
RX 3 rounds for time: 600/750-m Row 30 Box Jumps (20/24 in) – Athletes must step down from the top of the box. 8/15 RX AMRAP 12: 3-6-9-12… Pullups Situps Front Squat (65/95 lb) 8/16 RX 5 rounds for time: 5 Deadlift (185/275 lb) 10 Burpees-to-target 8/17 RX 7 sets For load: 1 Push Press + 1 Push Jerk + 1 Split Jerk 8/18 RX For time: 400/500-m Row then… 24-18-12: Power Snatch (55/75 lb) 12-9-6: Bar Muscle up then… 400/500-m Row 8/19 RX For time: 150 Double Unders 30 KB Weighted Box Step (35/53 lb) (20 in) 100 double-unders 20 KB box step-ups 50 double-unders 10 KB box step-ups 8/20 RX For time: 300-m Run 5 Burpee Box Jump Over (20/24 in) 5 Thruster (95/135 lb) 300-m run 7 burpee box overs 7 thrusters (105/145 lb) 300-m run 9 burpee box overs 9 thrusters (110/155 lb) 300-m run 11 burpee box overs 11 thrusters (115/165 lb) |
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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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