Alternative Athletics
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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
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  • Events
  • Event Videos


Alternative Athletics

Picture
Last week’s Locker WOD. WINNER: Dan Hawkey!

Alternative Athletics: 5 Rounds

8/16/2022

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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
  • Perform 1:00 straight on whatever conditioning equipment you want. Rest as needed between sets, but work up a sweat and finish at a workout pace.
  • Use the RDLs, inchworms, dead bugs, and burpees to stretch out the hamstrings, engage the core, and start working on getting up and down off the ground quickly.
  • Build up in load on the 5 deadlifts and increase your pace on the 5 burpees to get a gauge on your workout pacing.

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
  • CrossfFit Games workout from 2008!
  • 5:00-7:00.
  • Push the pace from the beginning and try to hold on.
  • Use a heavier load for the deadlift but something you can still go unbroken with for the majority of the rounds.
  • Finish the burpees in 1:00 or less.
Strategy
  • There is not enough time to have much of a strategy because the intent of the workout is to push the pedal to the floor and go. You want your pace on the burpees to be something you can immediately pick up the next set of deadlifts.
  • If you are looking to break records on this workout, make sure your equipment is set up close to your burpee target. The faster and more seamless your transitions are, the better your time will be.
  • The straight arm burpee is simply a burpee without the chest touching the floor, the arms stay fully extended as the athlete lowers to the floor.

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
  • 17:00-22:00
  • Keep each row under 2:00.
  • Finish handstand push-ups in 4 sets or less.
  • Maintain unbroken lunges for as many sets as possible.
Strategy
  • Expect a high demand on your overhead position in this workout. One of the goals is to build muscular stamina and keep pushing when you are tired. Don’t crush yourself on the rower. Instead, choose a steady pace and save yourself for the handstand push-ups and lunges.
  • Don’t push to failure on the handstand push-ups because it will only going to make the overhead lunges worse. Instead, find sets that you feel confident in and go into the lunges feeling strong.
  • On the lunges, keep constant upward pressure on the KB’s and try to keep your arms closer together.

Stretching: 5 min
3 sets:
:30 down dog
– Rest :30 between sets.
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Alternative Athletics: Ascending

8/15/2022

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Picture
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
  • Use a small plate or DB for the counter-balance squats. This should help your torso stay more upright in your squat.
  • Finish the warm-up with 5 reps slightly heavier than what you will use for your working sets, then drop the load.

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
  • Get to the round of 18 or 21.
  • Go unbroken as long as possible, even at the cost of intensity in the later rounds.
Strategy
  • Recover on the sit-ups by opting for a slower pace if needed.
  • Take slightly longer rest breaks between sets as the volume of each round increases to maintain larger sets.
  • Smooth and steady pace on the front squats. Think about taking a breath at the top of each rep before sending your hips back for the next squat. You want to try and control your breathing here prior to getting back to the pull-up bar. If you are breathing too fast, it is likely you will take a large break before performing your next set of pull-ups. Try to minimize this break time.

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
  • Today is the second week in our third cycle. We will focus on consistency and speed with submaximal loads.
  • Base the percentages on a recent 1-rep max.
  • While the weight is not very heavy in today’s session, remember the intention of this cycle: focus on the quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.
  • With today’s front squats, think about leading with your elbows out of the bottom of each squat. Heels down, elbows up!!!

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
  • Use a pair of DBs or KBs to add load to the box step-ups. Increase load across as many sets as possible.
  • On the single-leg GHD hip extensions, move the foot platform back to make the movement easier. The more your hips are on the large pad, the easier the movement will be.
  • Rest as needed between sets.

Stretching: 10 min
2 sets:
1:00 Couch Stretch / side
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Weekly Update 8/14 - 8/20

8/14/2022

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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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Alternative Athletics: 3 Rounds

8/14/2022

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Picture
Warm up
3 sets:
1:00 Row
:10 rest
:40 BW Box Steps / Box Jumps
:10 rest
:20 Hollow Rock
:10 rest

Pre-workout:
With a partner:
Accumulate 100 GHD Hip Extension
– One partner holds a plank while the other partner performs hip extensions.
– Partners may switch as much as they’d like.

RX / Intermediate 
3 rounds for time:
600/750-m Row
30 Box Jumps (20/24 in)
– Athletes must step down from the top of the box.

BEGINNER
3 rounds for time:
300/400-m row
20 box jumps (12/20 in)
– Athletes must step down from the top of the box.

​Competition: Rest Day

Stretching
Accumulate:
1:00 foam roll calves / leg
1:00 Lat Lacrosse Ball Roll / foot
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Alternative Athletics: 5 Rounds

8/13/2022

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WARM-UP
3 sets:
20 Banded pull aparts
15 banded PVC Pass-throughs
10 hanging scap shrugs
​
2 sets:
10 SA DB tempo Alternating Single-Arm kb Strict Press /
Arm
10 SA DB tempo Dumbbell High pull

1 set:
10 Shoulder Press (35/45)

1 set:
10 Push Press (35/45)
5 push press (building)
5 push press (building)
5 push press (working weight)

NOTES
  • Use the band to help gain range of motion in your shoulders. Take your time with these movements and don’t rush just to get them done.
  • For both the single-arm DB strict press and high pull, use a light DB. The tempo should occur on the way down. The 3 seconds to lower from overhead to the shoulder for the strict press and 3 seconds to lower from the shoulder to the straight arm position on the high pull. Do not use any momentum on the high pull to get the DB from the hanging position to shoulder height.
  • Perform 3-4 sets of 5 push presses with the empty bar until you reach your working weight.

RX
5 rounds for time:
200-m DB Farmer Walks
15 deficit Pushups on DBs (35/50 lb)
10 Dumbbell Push Jerk (35/50 lb)

INTERMEDIATE
5 rounds for time:
200-m DB farmers carry
15 deficit push-ups on DBs (20/35 lb)
10 DB push jerks (20/35 lb)

BEGINNER
5 rounds for time:
200-m DB farmers carry
15 push-ups
10 DB push jerks (10/15 lb)

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 10 min
Every 1:00 x 10 sets:
5 Push Press (40%)
NOTES
  • This week is our third weightlifting cycle for the year. During the next twelve weeks, we will focus on consistency and speed with sub-maximal loads. We will do so with two basic barbell movements and two Olympic lifts per week.
  • Base the percentages on a recent 1-rep max.
  • While the weight is not very heavy in today’s session, remember the intention of this cycle. Focus on quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.

Workout 2: 25 min
Today’s Rx

Workout 3: 15 min
5 sets:
5 handstand push-up negatives
5 single-arm DB seated strict press

NOTES
  • Increase the difficulty of the handstand push-up negatives with as many sets as possible. You can do so by stacking plates. Kick into a handstand and only perform the negative. Once you reach the bottom of the movement, come down and kick back up for your next rep.
  • For the seated DB strict press, increase the load across as many sets as possible.

Stretching: 10 min
3 sets:
:30 Supine Snow Angel
:30 prone snow angel
:30 Scap Push-ups
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Alternative Athletics: Chipper

8/12/2022

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Picture
WARM-UP
2 sets:
1:00 Row, Assault Bike, Skierg, or Run
10 Alternating Spiderman Stretch
10 Leg Swing / leg (across body)

1 set:
20 mountain climbers
10 Air Squats
10 V Ups

1 set:
20 mountain climbers
10 Walking Lunge
10 Hanging Knee Raises

1 set:
20 mountain climbers
10 KB / DB Front Rack Lunge
10 knees-to-armpits

1 set:
20 mountain climbers
10 KB front rack lunge (workout weight)
5 Toes-to-Bar

NOTES
  • Today’s warm-up is progressive in nature. Each set builds on the other and gets more challenging as it goes on. By the end, you should be performing the movements that you are using in Workout 1. If you get to a movement that is too difficult, simply go back to the movement that you were previously successful with.

RX
For time:
30 Toes-to-Bar
30-yard KB / DB Front Rack Lunge (53/70 lb)
20 toes-to-bars
20-yard KB front rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.

INTERMEDIATE
For time:
30 toes-to-bars
30-yard KB front rack lunge (26/35 lb)
20 toes-to-bars
20-yard KB front-rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.

BEGINNER
For time:
30 Hanging Knee Raises
30-yard Walking Lunge
20 hanging knee raises
20-yard walking lunge
10 hanging knee raises
10-yard walking lunge

Post-workout:
8 sets:
:20 Double Unders
– Rest :10

Stimulus & Goals
  • 7:00-12:00
  • Previous CrossFit Games workout from 2020. Aligns with our Affiliate monthly focus.
  • Grippy chipper style workout that challenges you to hang on for as long as you can.
Strategy
  • Break up the toes-to-bar into sets that give you a chance at hanging on to the KBs for longer stretches. If you can go unbroken on the lunges, that would be a game changer.
  • Consider breaking the first set of toes-to-bar into 20/10 or 15/10/5. The second set of toes-to-bar needs to be done in no more than 3 sets. And the final set of toes-to-bar should be completed in two sets if not unbroken.
  • Every time you take a lunge step, think about leading with your elbows out of the bottom of the lunge.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
Every 1:00 for 10 sets:
3 Hang Power Snatch (35-45%)
– Above the knee

NOTES
  • This week kicks off our third weightlifting cycle for the year. During the next twelve weeks, we will focus on being consistent and speedy with sub-maximal loads. We will do so with two basic barbell movements and two Olympic lifts per week.
  • Base the percentages on a recent 1-rep max.
  • While the weight is not very heavy in today’s session, remember the intention of this cycle. Focus on quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.

Workout 3: 15 min
5 sets for separate loads:
5 Sots presses
10 wide-grip Bent over row
NOTES
Increase load across as many sets as possible for each lift.

Stretching: 10 min
2 sets:
:30 foam roll IT band / side
:30 Foam Roll Quad / side
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Alternative Athletics: 5 Rounds Strict

8/11/2022

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Picture
Warm up
1 set:
partner 1:
1:00 Assault Bike
partner 2: :
:30 PVC PVC Pass-throughs
:30 PVC pipe Cuban Press Barbell

1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 pvc pipe around the world
:30 knee push-ups

1 set:
partner 1:
1:00 assault bike
partner 2: :
:30 hang from the pull-up bar
:30 Pushups

2 sets:
3-5 Strict Pullup
RX / Intermediate / Beginner
5 sets for load:
5 Weighted Pull up strict
5 weighted ring dip strict

Post-workout:
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets.

Competition: Rest Day

Stretching
3 sets:
:20 Banded Shoulder Stretch / Side
:20 Banded pull aparts
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Alternative Athletics: 3 Rounds

8/10/2022

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Picture
WARM-UP
1 set:
1:00 Couch Stretch (each leg)
1:00 pigeon pose (each leg)
1:00 frog stretch
​
3 sets:
1:00 Row
15 plate squat therapy
15 Hollow Rock

2 sets:
10 front-rack stretch
:20 bottom of Front Squat hold (35/45)

1 set:
10 Front Squat (35/45)
8 front squats (building)
6 front squats (working weight)

NOTES
  • Use the first 3 stretches to get your hips to loosen up.
  • The 3 sets should first be performed at a moderate effort and then the pace should increase each round.
  • Take your time performing the elbow rotations to gain mobility in the front rack position. The same goes for the pause in the bottom, hold for a full :20, and focus on keeping your elbows as high as possible in the bottom of the squat.
  • You should be able to get to your working weight for the front squat in 3-4 sets at most.

Rx / Intermediate / Beginner
3 rounds for reps:
1:30 Air Squats
1:30 Situps
1:30 calorie Row

Post-workout:
Accumulate:
2:00 in a Handstand
– Stomach facing the wall.

Stimulus & Goals
  • Complete 50+ air squats, 30+ GHD sit-ups, and 18/24 calories within each interval.
  • Constant movement throughout the entire workout.
  • Reduced intensity given the previous workouts this week.
Strategy
  • This workout allows for two possibilities. If you are feeling relatively recovered and would like to push, then this workout will be very challenging. If you feel like you need a “just move” kind of day, then you can also dial back the intensity and use this as a recovery workout.
  • In either scenario, choose a pace that allows you to move for the entire 1:30. Setting a rep goal for yourself is another good way to keep yourself motivated and engaged throughout this workout.

Competition: 75 min

Warm up: 20 min
See above

Workout 1: 15 min
Every 1:00 x 10 sets:
5 Front Squat (40%)
NOTES
  • This week kicks off our third weightlifting cycle for the year. During the next twelve weeks, we will focus on being consistent and speedy with sub-maximal loads. We will do so with two basic barbell movements and two Olympic lifts per week.
  • Base the percentages on a recent 1-rep max.
  • While the weight is not very heavy in today’s session, remember the intention of this cycle. Focus on quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.

Workout 2: 15 min
Today’s Rx

Workout 3: 14 sets:
50-ft Farmer Walks
20 weighted GHD Hip Extension
– Rest 1:00-2:00 between sets

NOTES
  • Go as heavy as possible on the farmer’s carry. If you really want a challenge, try performing the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.

Stretching: 10 min
Accumulate:
2:00 Seated Straddle Stretch
– Hold :40 on the left leg, right leg, and in the center
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Alternative Athletics: 5 Rounds

8/9/2022

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Picture
WARM-UP
2 sets:
10 Pushups
10 PVC Pass-throughs
10 table tops
10 PVC Push Press

2 sets:
:20 Single-Unders
10 push presses (35/45 lb)
:20 Tuck Jumps

2 sets:
:20 Double Unders
10 push press (55/75 lb)

Pre Workout
EMOM 8:
3 heavy push presses

NOTES
  • Stretch out the shoulders on the floor and use the PVC to open up the shoulders. Actively work on the push press technique at this time.
  • The tuck jumps are meant to be fast. As soon as your feet hit the ground, bring your knees back to your chest as quickly as possible.
  • On the last two sets, use the load you are planning on using in the workout.

RX
5 rounds for time:
25 Push Press (55/75 lb)
50 Double Unders

INTERMEDIATE
5 rounds for time:
25 push presses (55/75 lb)
50 double-unders

BEGINNER
5 rounds for time:
15 push presses (35/45 lb)
50 Single-Unders

Stimulus & Goals
  • Finish this workout in 6:00-11:00.
  • Shoulder fatiguing workout.
  • Find a weight for the push presses that you can complete all 25 reps in 2 sets or less for the entire workout.
  • The double-unders should be performed unbroken for most of the workout but 2 sets is acceptable.
Strategy
  • Unless you intend on going unbroken for the entire workout, break the 25 push press into 2 sets from the beginning. This will help delay the shoulder fatigue and then allow for a potential kick at the end.
  • Get the most out of your legs during the push press reps. The weight will feel light at first, but that will change quickly. Try not to cut the dip short and use the leg drive to your advantage.
  • One way to gain some speed is to pull the barbell down from overhead. This allows for a quicker cycle rate and ultimately more reps in a shorter amount of time.
  • Try to relax your shoulders during the double-unders. Avoid shrugging up and being overly tense while gripping the jump rope.

Competition: 60 min

Warm Up: 20 min
See above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
For time:
5-4-3:
Rope Climb (15′)
10-8-6:
Ring Muscle Up
15-12-9:
Atlas Stone Clean (100/150 lb)

Stimulus & Goals
  • 10:00-15:00
  • Movement redundancy to build stamina.
  • Directly aligns with the micro focus for the month.
  • Complete 5 rope climbs in 1:30 or less. The same time frame for the 10-ring muscle-ups.
Strategy
  • We want to avoid muscular failure as much as possible, but at the same time, we want you to try to jump up on the rings before you think you are ready. One of the goals of this workout is to be confident in yourself before you are back to “100%”. By waiting until you are 100%, you are wasting time. Rather, we would like you to be confident in your “75%” self. This doesn’t mean being ok with failing, but maybe “75%” allows you to perform a couple of singles or doubles as you catch your breath. This is a valuable tool for an athlete.
  • Choose a smooth and consistent pace on the sandbag over the shoulder. Lift with your legs and try not to pull too much with your arms. Use the same thought process on the rope. Establish a secure foothold before standing and reaching for your next pull.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 reach, roll, and lift
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Well … he did it!

8/8/2022

1 Comment

 
Anthony finally chopped off his locks to donate to Wigs For Kids. After roughly a couple of years growing it out, he chose his mother's birthday to give it all away.

Don't make him do the Newbie Shuffle. It’s the same guy, just a little less hippie.

​I'm sure some child is going to be super stoked to get them curls.

-C-
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    808 4th Ave N
    Billings, Mt
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    Cell: 406.839.8797
    Office: 406.534.8358
    ​Email: alternative_athletics@hotmail.com

    schedule:

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    Kettlebell Class
    8am
    Community Class
    10am

    Sunday-
    Open Gym
    3pm-5pm

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