Alternative Athletics - Main

Alternative Athletics: No Rest FGB

1/22/2022

WARM-UP: 15 min
On a 8:00 Clock:
5 GHD Sit-up (adjust range of motion)
10 Reverse Lunges
5 Scap Pull-ups
5 Ring Rows or Strict Pullup
5 Kip Swing

then

3-5 Sets:
:20 Bar Muscle up
:20 Rest

Pre-workout:
EMOM 10:
:30 Weighted Pistol
:30 Rest

RX
3 Rounds For Max Reps:
1:00 GHD Sit-up
1:00 Walking Lunge
1:00 Bar Muscle up
No Rest

INTERMEDIATE
3 Rounds For Max Reps:
1:00 Partial Range of Motion GHD Sit-ups
1:00 Walking Lunges
1:00 Chest-to-Bar Pullups
No Rest

BEGINNER
3 Rounds For Max Reps:
1:00 Sit-ups
1:00 Walking Lunges
1:00 Pullups
No Rest

Competition: 60 min

WARM-UP: 15 min
see above

Workout 1: 10 min
Rounds:
3 Rounds For Max Reps:
1:00 GHD Sit-up
1:00 Walking Lunge
1:00 Ring Muscle Up
No Rest

Stimulus & Goals

15+ Reps of GHD Sit-ups
20+ Lunges
5+ Ring Muscle-ups

Strategy

Pace the GHD sit-ups and lunges at a consistent pace, but don’t game the rounds. Instead work for an entire minute during each movement.
If you are unable to complete at least 15 muscle-ups during the workout, rest 5:00 after the workout, and then complete however many reps needed to achieve 15 total muscle-ups.

MOVEMENT SUBSTITUTIONS
GHD Sit-ups = Weighted Situps (20/14#)
Ring Muscle-ups = Ring Muscle-up Progressions, Chest-to-Ring Pull-ups

Workout 2: 10 min
For Load:
5 Back Squat (50%)
3 Back Squats (60%)
1 Back Squats (70%)

NOTES

Rest 1:00 between sets.
Today’s session continues our focus to build strength volume in our basic lifts. If your specific percentages are particularly challenging, consider reducing the weight by 5-10lbs. Today’s loading should be relatively light. You can also consider basing your weight off of 90% of your 1-rep max instead of 100% of your 1-rep max.
Just like the deadlifts earlier this week, avoid true rep failure. Go to volitional failure which means if form changes or if you start to increase rest between reps, then you should stop.

Workout 3: 5 min
For Reps:
1:00 Max Unbroken Back Squats (75%)
NOTES

Just like the deadlifts earlier this week, avoid true rep failure. Go to volitional failure which means if form changes or if you start to increase rest between reps, then you should stop.

Workout 4: 15 min
3 Sets:
12 Heavy Glute Bridges
1:00 Weighted Plank
12 Alternating DB Renegade Rows

NOTES

Increase loading after each set as long as you can maintain unbroken sets.
Rest up to 1:00 between movements and rest up to 2:00 between sets.
Start with a moderate loading on the DB renegade rows.

Stretching: 5 min
Accumulate:
1:00 Foam Rolling Lats / Side
1:00 Lacrosse Ball Roll / Foot

Alternative Athletics: 10 Rounds

1/21/2022

WARM-UP: 15 min
3 Sets:
5 Snatch Grip Deadlift to Mid-thigh
5 Snatch High Pull
5 Muscle Snatch
5 Overhead Squat
5 Hang Snatch
5 Snatch

1 Set:
3 Snatches (50%)
2 Snatches (60%)
2 Snatches (65%)
2 Snatches (70%)

NOTES

Start off with a PVC, stick, or training bar. Progress to an empty barbell once you feel like your flexibility and range of motion is improved.
After you finish the 3 sets of the progression, spend time warming up to your starting weight for the heavy snatch lift.

SKILL WORK
For load:
Build to a heavy 1-rep Squat Snatch

RX
10 Rounds For Time:
1 Power Snatch
(185/125 lb)
3 Overhead Squat

Stimulus & Goals

Complete in under 10:00
Complete each round unbroken.
Prioritize loading over speed.

Strategy

If you want to scale the loading up today you can as long as you maintain unbroken rounds.
Rest no more than 1:00 between sets.
Consider substituting a power clean and front squat as needed.

INTERMEDIATE
10 Rounds For Time:
1 Power Snatch (135/95 lb)
3 Overhead Squats

BEGINNER
10 Rounds For Time:
2 Power Snatches (95/65 lb)
5 Overhead Squats

Competition: 102 min

Warm up: 15 min
see above

Workout 1: 40 min
10 Sets For Load:
1 Squat Snatch

NOTES

Increase loading across as many sets as possible. If you fail two or more sets in a row, then you should decrease the loading before moving on.
Rest up to 3:00 between sets.
Try to increase loading slowly so you can try to hit your heaviest loading around set 6 or 7.

Workout 2: 12 min
Rx Daily WOD

Workout 3: 30 min
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

21:26 - (Ryan MJ.)
22:05 - Woman Anonymous

Compare to 5/31/20

NOTES

<27:00
Advanced athletes push to 21:00
Complete each section in 9:00 or less

Stimulus & Goals

“Jerry” is here to make sure we are not losing sight of our metabolic conditioning as we continue to focus on strength.
Consider playing to your strengths. If you are an excellent rower, then run a moderate pace for your first mile so you can move at faster pace on the row. Then you can start the first half of your 1 mile run at a moderate pace and tray to increase pace throughout.
If you don’t already have a strategy in mind, then consider trying to run a negative split. This means you will finish at a pace that is faster than you started. Start at a moderate pace up to about halfway through the row. Then on the back half of the workout, slowly try to increase your pace as you finish. Don’t start off too fast.
If needed, substitute a 3200m bike in place of the run.

Stretching: 5 min
Accumulate:
1:00 Couch Stretch / side
1:00 Foam Roll Upper Back

CrossFit Hero: Jerry

1/20/2022

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Eric Siegel 22:19 on today's WOD by CrossFit Again Faster - video [wmv] [mov]

Jerry
For Time:
1 Mile Run
2000/1600m Row
1 Mile Run

Compare to 5/31/20

21:26 - (Ryan MJ.)
22:05 - Woman Anonymous

INTERMEDIATE
For Time:
1000m Run
1500/1200m Row
1000m Run

BEGINNER
For Time:
1000m Run
1000/800m Row
1000m Run

Competition: rest day

Alternative Athletics: Descending

1/19/2022

Warm up: 15 min
3 Sets:
1:00 Assault Bike or Row
10 Alternating Single-Leg Deadlifts
10 Good Mornings

then…

1 Set each:
10 Deadlift (lightweight)
10 Deadlifts (lightweight)
7 Deadlifts (lightweight)

RX
For Time:
21-18-15-12-9-6-3Pullups
Hang Power Clean
(95/65 lb)

INTERMEDIATE
For Time:
14-12-10-8-6-4-2
Pull-ups
Hang power cleans (95/65 lb)

BEGINNER
For Time:
21-18-15-12-9-6-3Jumping pull-ups
Hang power cleans (45/35 lb)

SKILL WORK
EMOM 10:
Minute 1 | 2 Hang Power Cleans
Minute 2 | 3 Weighted Pull up

Competition: 65 min

Warm up: 15 min
see above

Workout 1: 20 min
4 Sets For Load:
8 Deadlift
(65%)

NOTES

Like Monday, today is a deload day in terms of strength. Avoid pushing beyond the recommended percentages.
Rest up to 2:00 between sets.
Avoid bouncing the bar off of the ground. Use a double-overhand grip on the deadlifts for as many sets of possible.
You can also consider basing your weight off of 90% of your 1-rep max instead of 100% of your 1-rep max.

Workout 2: 5 min
For Reps:
1:00 Max Unbroken Deadlifts (65%)
– Use double overhand grip

NOTES

For the max unbroken deadlifts, avoid true rep failure. Go to volitional failure which means if form changes or if you start to increase rest between reps, then you should stop.

Workout 3: 20 min
For Time:
21-18
Pullups
Hang Power Clean
(95/65#)

then

15-12
Chest-to-Bar Pullups
Hang Power Cleans (135/95#)

then

9-6-3
Bar Muscle up
Hang Power Clean (185/125#)

Stimulus & Goals

Complete this workout in 10:00-15:00
Increase loading of the cleans across the workout.
Scale as needed to keep this workout under 15:00

Strategy

Try to complete all rounds in the largest sets possible. We would rather see you split all rounds into 2-3 sets instead of completing the first set unbroken and then finishing out on singles.
Scale the pull-ups, chest-to-bar pull-ups, and muscle-ups, down in difficulty as needed. Try to Maintain the overall volume.

Stretch: 5 min
2 Sets:
:45 Alternating Scorpion Stretch
:45 Sit and Reach

Alternative Athletics: Max Shoulder press

1/18/2022

Warm Up: 20 min
For Time:
10,000/7500m Assault Bike

– Adjust your RPM every 1000/750m

Start at 60 rpm then every 1000m increase rpm by 5 rpm. If you fail to maintain your designated rpm an entire 1000m distance, then drop back down and start at 60 rpm until you accumulate 10k total distance.

RX / Intermediate
NOTES

Warm-up with 5 sets x 5 reps strict press. Increase loading up to a starting weight.
Rest up to 3:00 between sets.
Focus on keeping your legs straight and toes on the ground.

10 Sets For Load:
1 Shoulder Press

Compare to 9/13/21

BEGINNER
10 Sets For Load:
3 Strict Presses

SKILL WORK
5 Sets:
12 Archer Ring Push-ups
12 Archer Ring Rows

NOTES

Rest up to 1:00 between movements and 1:00 between sets.
Complete each set unbroken without rest.

Competition: 76 min

Warm up: 20 min
see above

Workout 1: 30 min
Today's RX WOD

Workout 2: 6 min
6 Sets For Distance:
:20 Row (fast)
:20 Row (slow)

NOTES

Fight the urge to move fast during the “slow” period. Instead, during the “slow” periods you should move at a recovery pace. You want to move at a pace where you can continue to hold a fast sprint pace or increase your fast sprint pace.

Workout 3: 15 min
skill work above

NOTES

Rest up to 1:00 between movements and 1:00 between sets.
Complete each set unbroken without rest.

Stretching: 5 min
3 Sets:
:30 Doorway Pec Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side

Alternative Athletics: 20 minutes

1/17/2022

Warm Up / Technique:
1 Set:
10 Clean Grip Deadlift
10 High Pull Clean
10 Muscle Clean
10 Front Squat
10 Power Clean (45/35#)
3 Power Cleans (40%)
3 Power Cleans (50%)
3 Power Cleans (55%)
3 Power Cleans (60%)

RX
AMRAP 20:
20 Medicine Ball Clean (20/14 lb)
60 Double Unders

Stimulus & Goals

Complete 8+ rounds
Complete sets of 10 reps of more

Strategy

Fight hard to maintain full range of motion on the cleans. You will want to start shortening the hip extension and the range of motion on the squat.
Try to always complete sets of 10 or more. Rest longer between movements if it allows you to perform larger sets.

MOVEMENT SUBSTITUTION
Double Unders = Ski Jumper

INTERMEDIATE
AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
1:30 Double Unders

BEGINNER
AMRAP 20:
20 Medicine Ball Cleans (10/6 lb)
60 Single-Unders

Strength Work
For load:
Build to a heavy 3-rep front squat

Competition: 70 min

Warm up: 15
see above

Workout 1: 15 min
For Load:
Power Clean
12 Sets x 3 Reps (60-75%)

NOTES

Aim to start your first set around 60% of your best power clean.
Increase load each set as you see fit. Building to your heaviest set of 3, but not more than 75% in loading. However, all sets must continue to be 2 consecutive reps.
Rest at least 1:30 between your sets.
For accessory lifting, increase weight as long as athletes can stay unbroken.

Workout 2: 15 min
ACCESSORY - I
3 Sets:
12 Strict Pullup
12 Weighted Hip Extensions

NOTES

Use banded assistance in order to maintain unbroken sets. If you cannot perform more than 5 strict chin-ups in a row, use a band or assistance that allows you to accumulate at least 10 reps.

Workout 3: 20 min
AMRAP 20:
20 Medicine Ball Clean (30/20#)
60 Double Unders (heavy rope)

Stimulus & Goals

Complete 8+ rounds
Complete sets of 10 reps of more

Strategy

Fight hard to maintain full range of motion on the cleans. You will want to start shortening the hip extension and the range of motion on the squat.
Try to always complete sets of 10 or more. Rest longer between movements if it allows you to perform larger sets.

MOVEMENT SUBSTITUTION
Double Unders = Ski Jumper

Workout 4: 15 min
EMOM 15 |
Minute 1 | 12 Gymnastic Kip Chest-to-Bar Pull-ups
Minute 2 | 1 Legless Rope Climb
Minute 3 | Rest

NOTES

Adjust the reps on the pull-ups so you can perform unbroken sets.
Scale to rope climbs or :30 of rope pull-to-stands so you can continually complete those reps within 1:00.

Stretching: 5 min
2 Sets:
:30 Standing Quad Stretch / Leg
:30 pigeon pose / Leg

Alternative Athletics: 3 Steps

1/16/2022

Warm Up: 15 min
7:00 Clock
:30 Doorway Pec Stretch / Arm
10 Pushups
10 Alternating DB Floor Press

Pre-Workout:
5 Sets For Load:
5 Deadstop Deadlift Double Overhand Grip

RX
For Time:
21-15-9
Deadlift (275/185#)
Strict Ring Dips

Intermediate
For Time:
21-15-9
Deadlifts (185/125#)
12-9-6
Strict Ring Dips

Beginner
For Time:
21-15-9
Deadlifts (95/65#)
Box Dips

Competition: Rest Day

Weekly Update 1/16 - 1/22

1/16/2022

1/16
For Time:
21-15-9
Deadlift (275/185#)
Strict Ring Dips

1/17
AMRAP 20:
20 Medicine Ball Clean (20/14 lb)
60 Double Unders

1/18
10 Sets For Load:
1 Shoulder Press

1/19
For Time:
21-18-15-12-9-6-3
Pullups
Hang Power Clean (95/65 lb)

1/20
Jerry
For Time:
1 Mile Run
2000/1600m Row
1 Mile Run
Compare to 5/31/20
21:26 - (Ryan MJ.)
22:05 - Woman Anonymous

1/21
10 Rounds For Time:
1 Power Snatch (185/125 lb)
3 Overhead Squat

1/22
3 Rounds For Max Reps:
1:00 GHD Sit-up
1:00 Walking Lunge
1:00 Bar Muscle up

Alternative Athletics: 1 Round

1/15/2022

Warm Up: 15 min
7 Sets:
250/200m Row

NOTES

Start off at a slow to moderate pace. Use a starting pace that allows you to
increase your speed across all 7 sets.
Consider starting on 15-18 strokes per minute and then slowly increasing your stroke rate from there.
Rest 1:00 between sets

RX
For Time:
1200/900m Row
80 Toes-to-Bar
10 Rope Climb (15 ft.)

Intermediate
For Time:
1200/900m Row
40 Toes-to-Bars
5:00 Rope Climb Attempts

Beginner
For Time:
800/600m Row
50 Hanging Knee Raises
20 Pull-to-Stands

Accessory Work
Accumulate:
50 Alternating Weighted Pistol
– or –
3 Sets x 10 DB Split Squats / Leg

Competition: 40min

Warm up: 15 min
see above

Workout 1: 20 min
RX WOD above

NOTES
Stimulus & Goals

<15:00.
Under 12:00 for advanced athletes.
Complete the toes to bar in 8-10 sets or less.

Strategy

Don’t game the row, instead push at an aggressive row pace.
Strategize the toes-to-bars.
Try to hold 2 rope climbs per minute. If you don’t think you perform at least 1 rope climb on the minute then consider scaling this workout or time capping it. Then after you rest, you can complete the rope climb volume outside of the workout.

MOVEMENT SUBSTITUTION

Row
Distance, 6:00 Time Cap

Toes-to-Bars
Reps, Kipping Knee Raise, Sit-ups, 5:00 Time Cap

Rope Climbs
Height, 5:00 Time Cap, 30 Commando Pull-ups, 20 Single-Arm Ring Rows / Arm

Stretching and Recovery: 5 Min
Accumulate:
1:00 pigeon pose / Side
1:00 Tricep Foam Roll / Side

Alternative Athletics: Water Skiing

1/14/2022

Warm up: 15 min
On a 10:00 Clock:
1:00 Row, Assault Bike or Jog
10 Leg Swing / Side
:30 Couch Stretch / Side

Then . . .

1 Set:
5 Front Squat (45%)
5 Front Squat (50%)
5 Front Squat (55%)

RX / Intermediate / Beginner
Every 4:00 for 7 Sets:
250m Sprint

SKILL WORK
Accumulate:
100 Weighted Situps (35/25#)

Every time you break perform :30 Arch Hold

Competition: 1 hrs 50 min
Warm up: 15 min
see above

Workout 1: 15 min
Lifting – A
For Load:
5 Front Squat (60%)
3 Front Squats (65%)
1 Front Squat (70%)

NOTES

Rest 1:30-2:00 between all sets.
Today’s session continues our focus to build strength volume in our basic lifts. If your specific percentages are particularly challenging, consider reducing the weight by 5-10lbs. Today’s loading should be relatively light. You can also consider basing your weight off of 90% of your 1-rep max instead of 100% of your 1-rep max.

Workout 2: 5 min
Lifting – B
For Reps:
1:00 Max Unbroken Front Squats (75%)

NOTES

Move methodically through each rep. if you feel the need to speed or rush reps, then the weight is likely too heavy. Try to maintain the same rest interval between all reps.
Your goal should be 5-10 reps. If you start to lose mechanical consistency in order to complete the reps, then you should terminate your set.

Workout 3: 15 min
5 Sets For Load:
12 DB Split Squats / Leg
1:00 Weighted Hip Extensions Hold

NOTES

Rest 1:30-2:00 between sets.
Move methodically through each rep. if you feel the need to speed or rush reps, then the weight is likely too heavy. If you can maintain unbroken sets, then you can consider increasing loading.

Workout 4: 70 min
Maxton
13 Rounds For Time:
8 Strict Pullup
26 Box Steps (24/20#)
21 Burpees

Wear a vest if available

Scores Uncontested

NOTES

Complete each movement in unbroken sets or 2 sets or less.
Only wear a vest if you have used one recently with higher volumes.
Perform with a partner if possible.
There is no harm or shame in doing this workout without a vest, especially since we have not touched this kind of volume in a while.
It’s important that you adjust the overall volume relative to your physical and mental tolerance. If you can’t complete a round in less than 5:00 then consider cutting the reps in half for this workout.

Stretching
3 Sets:
:30 Banded Hamstring stretch / Side
:30 Couch Stretch / Side