Alternative Athletics - Main

Weekly Update 10/1 - 10/7

10/1/2023

10/1
Test / Training
For time:
400-m Walking Lunge

10/2
Test
6 rounds for time:
12 Dumbbell Deadlift (35/50 lb)
9 DB Weighted Box Step (35/50 lb) (20/24 in)
200-m Run
– Use two DBs.
– Rest 2:00 between rounds.

10/3
Test
AMRAP 12:
9 Pullups
3 Front Squat (95/135 lb)
9 pull-ups
6 front squats
9 pull-ups
9 front squats
– Continue the pattern of adding 3-reps to the front squats until time expires.

10/4
Test
Every 2:00 for 30:00:
2 Clean and Jerk
– Add load every 10:00.

10/5
Test
EMOM 10:
Even: Row for max calories
Odd: 25 Double Unders

Rest 5:00

For time:
1-mile Run

10/6
Test
For time:
30 Deadlift (155/225 lb)
40 Wall Balls (14/20 lb) (9/10 ft)
50 Kettlebell Swing (35/53 lb)

10/7
Test
The Chief
5 rounds of AMRAP 3:
3 Power Clean (95/135 lb)
6 Pushups
9 Air Squats
– Rest 1:00 between rounds.

Alternative Athletics 1/4 mile Lunges

10/1/2023

WARM-UP
3 sets:
: 30 High Knees in place
: 10 rest
: 30 Banded Side Steps
: 10 rest
: 30 Banded Good Mornings
: 10 rest
: 30 Cossack Squat (:15/leg)
: 10 rest

1 set:
20 Walking Lunge (10/leg)

NOTES

The warm-up is intended to get your glutes and hamstrings activated. Take your time during each movement to feel what you’re doing rather than just going through the motions.
Perform some walking lunges to feel out your lunge stance. Determine how short or long you want your stride to be.

Test
For time:
400-m Walking Lunge

Training
15 minute AMRAP
Max Walking Lunge steps

Stimulus & Goals

Finish in 12:00-16:00.
You should be able to perform 10+ steps in a row before resting.
This workout will test your lower-body muscular endurance as well as mental toughness.
Expect to take between 300-400 steps.

Strategy

Continuous movement is the key. Find a pace that allows you to move for a longer distance without rest.
Give yourself mini goals to achieve throughout the 400 m. For example, walk 50 m before resting. If you can do this 8 times successfully, you will be finished. This isn’t an easy task, but an example of strategy.

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
EMOM 15:
2 Back Squat

NOTES

Begin your first set around 60% of your best back squat.
Increase the loading across as many sets as possible, however, do not build to a max. The goal of this lifting session is to feel something heavy after the lunges.
Expect the weight to feel a little heavier than normal based on the lunges.

Workout 3: 20 min
For time:
21-15-12-9-6-3:
Strict Ring Dips
– After every round, perform a 100-ft sled pull.

NOTES

Use a sled pull load that forces you to grind to get the 100 ft done! You should be able to complete the round of 21 ring dips in 5 sets or less. If this seems unrealistic, scale the reps or perform the reps with foot or band assistance.
Complete the workout 20:00 or less. Advanced athletes should push to go sub 15:00.

Stretching: 10 min
2 sets:
:30 frog stretch
:30 Couch Stretch / leg

Alternative Athletics: 1 Round

9/30/2023

WARM-UP
1 set:
35/50 calorie Assault Bike

3 sets:
10 Squat Therapy
50 foot single-arm overhead KB carry/arm

1 set:
10 Kip Swing
1 Turkish Get-up / arm

1 set:
5 Pullups
1 Turkish get-up/arm (increase weight)

1 set:
5 pull-ups
1 Turkish get-up/arm (workout weight)

NOTES

Use the first four sets to elevate the heart rate and limber up prior to getting a KB in hand.
Begin the workout with a lighter KB and then continue to increase the loading throughout the workout.

Test
For time:
60 Pullups
20 KB Turkish Get-up (35/53 lb)
– Switch arms as needed.

Training
60 pull up (scale to where you can knock it out in 6 sets w/ Ring Rows, banded strict pull-ups or Jumping pull-ups
20 KB Turkish Get-up @ 55%

Stimulus & Goals

Sub 10:00.
Athletes need to be able to complete 60 pull-ups in 5:00 or less to go RX’d.
KB load should allow athletes to complete 4+ reps in 1:00.

Strategy

Go for broke on the pull-ups and try to complete them in as few of sets as possible.
Perform a few Turkish get-ups on a single arm before switching. This should speed up the reps and allow you to move faster.

Competition: 65 min

Warm up: 15 min
See above

Workout 1: 10 min
Today’s Rx

Workout 2: 20 min
5 sets:
Every 3:00 for reps:
400-m Run
Max GHD Sit-up
– Rest 1:00 between rounds.

Stimulus & Goals

Push for one more rep.
Finish each run in 2:00 or less.
15-20+ GHD sit-ups in each set.

Strategy

Push the pace on the run to give yourself the maximum amount of time on the GHD. Try to push for one more rep every round.
On the GHD, focus on an aggressive straightening of your legs throughout every rep with bent legs on the way down and straight legs on the way up to touch the foot pad.

Workout 3: 10 min
For time:
150 Double Unders
50 alternating DB snatches (35/50 lb)
150 double-unders

Stimulus & Goals

5:00-8:00.
Fast and furious grippy workout.
Challenge yourself to go unbroken on all movements.

Strategy

Relax on the first set of double-unders. Stay loose with your grip to make it a little easier to hang on to the DB.
On the DB snatch, think about jumping the DB overhead and using your legs as much as you can. Muscle snatching will tax your grip more.
It will be a challenge to go unbroken on the second set of double-unders, but start with one and see how far you get before you trip.

Stretching: 10 min
1 set:
1:00 lacrosse ball pec mash / side
1:00 lacrosse ball shoulder mash / side

CrossFit WOD: Gwen

9/29/2023

WARM-UP
5:00 Run, Assault Bike, Row, Skierg

3 sets:
12 Dumbbell Deadlift
9 dumbbell front squat
6 Box Jumps

3 sets:
5 Clean + Shoulder Press (empty bar)

1 set:
5 cleans and Jerk (empty bar)
5 cleans and jerks (building in weight)
5 cleans and jerks (building in weight)
5 cleans and jerks (building in weight)
– Your next weight should be your starting weight.

NOTES

Use the first few sets to elevate your heart rate and increase your range of motion.
On the tall cleans, focus on your speed under the bar and getting your elbows around the bar.
Increase the loading on the barbell to build up to your working weight. Remember, your first set is 15 reps. So, if you need to perform more than 5 reps in the warm-up, go for it.

Test / Training
Gwen
For load:
15-12-9:
Clean and Jerk
– Touch-and-go at the floor only. Use the same load for each set.
– Rest as needed between sets.
Compare to 08/19/2018

Stimulus & Goals

Use the same load across all sets.
Rest 3:00-4:00 between sets.
All sets MUST be performed unbroken/touch-and-go.
Use a load that is challenging for 10 reps, but not a 10-rep-max.

Strategy

Use the warm-up to find your workout weight. The load you decide on should offer a challenge, but not lead to failed sets. Keep pushing and stay positive.
Move the bar smoothly and efficiently in the early reps knowing that the later reps in the set will get more challenging.

Competition: 80 min

Warm up: 15 min
See Above

Workout 1: 20 min
Gwen

Workout 2: 15 min
6 sets:
Every 2:00 complete:
1 Squat Clean and Jerk

NOTES

You should be plenty warm after finishing Gwen. Practice a few squat cleans and then begin adding a little load.
Start your first set around 60% of your best single squat clean and jerk.
Increase load across as many sets as possible and finish with something heavy for the day. This may not be a new PR given the previous workout, but you should be close to 90%.

Workout 3: 20 min
5 rounds for reps:
:20 calorie Row
:40 rest
:40 calorie row
:20 rest
1:00 Burpees
1:00 rest

Stimulus & Goals

20+ reps (calories + burpees) each round.
Advanced athletes should aim for closer to 30+ reps in each round.
Each round should be a sprint.

Strategy

This is a great opportunity to put the pedal down and build some cardio endurance and stamina. It could also be an opportunity to simply move if you are feeling beat down from the earlier sessions.

Stretching: 10 min
3 sets:
20 Banded pull aparts
:30 Wrist Extension Stretch / arm

Alternative Athletics: 5 rounds

9/28/2023

WARM-UP
EMOM 5:
Min. 1 | Inch-worm + Pushups
Min. 2 | Hollow Rock
Min. 3 | Up-Downs + max-effort jump and reach
Min. 4 | hip taps in an inchworm
Min. 5 | Burpees + max-effort jump and reach

1 round:
:20 calorie Row
:20 rest
:20 burpees

Test / Training
5 rounds for reps:
:20 calorie Row
:40 rest
:40 calorie row
:20 rest
1:00 Burpees
1:00 rest

Stimulus & Goals

20+ reps (calories + burpees) each round.
Advanced athletes should aim for closer to 30+ reps in each round.
Each round should be a sprint.

Strategy

This is a great opportunity to put the pedal down and build some cardio endurance and stamina. It could also be an opportunity to simply move if you are feeling beat down from the earlier sessions.

SKILL WORK
Accumulate:
50 seated leg raise

STRETCHING
1 set:
:40 Seated Straddle Stretch
:40 seated Hurdler Stretch, left
:40 seated Hurdler Stretch, right

Alternative Athletics: 2-4-6 min

9/27/2023

WARM-UP
5 sets:
:40 easy Row
:20 hard row

1 set:
:30 Scorpion Stretch / side
:30 Elbow to Instep / leg
:30 hamstring stretch / leg
10 squat-to-stand

1 set:
5-8 hang muscle cleans
5 Hang Power Clean
5 Hang Squat Clean
– Use an empty barbell.

3-4 sets:
1 High Pull Clean
1 Hang Power Clean
1 Hang Squat Clean
– Build in load to just under your first working set.

NOTES

Use the first 5 sets to elevate your heart rate and increase your range of motion.
Increase the loading on the barbell to build up to your working weight.

Test
For reps:
AMRAP 2:
Knee to Elbow
– Rest 1:00

AMRAP 4:
5 knees-to-elbows
7 Wall Balls (14/20 lb) (9/10 ft)
– Rest 2:00

AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 Box Jump Over (20/24 in)

Training
For reps:
AMRAP 2:
Knee to Elbow
– Rest 1:00

AMRAP 4:
5 knees-to-elbows
7 Wall Balls (14/20 lb) (9/10 ft)
– Rest 2:00

AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 Box Jump Over (20/24 in)

Stimulus & Goals

30+ reps in the first AMRAP.
36+ reps in the second AMRAP.
84+ reps in the third AMRAP.
Loading and lower reps should allow for unbroken in each set.

Strategy

Do not “game” any of the AMRAPs. Because of the small amount of reps and the shorter duration of time in each AMRAP, you should be able to push hard for the entire time.
Catch your “rest” as you move from one exercise to the other in the second and third AMRAPs.

Competition: 80 min

Warm up: 15 min
See Above

Workout 1: 20 min
5 sets for load:
1 High Pull Clean
1 Hang Power Clean
1 Hang Squat Clean

NOTES

Perform 5 heavy sets of the complex, building in load.
The entire complex should be unbroken.
Rest 3:00 between sets.

Workout 2: 15 min
Today’s Rx

Workout 3: 20 min
4 sets:
50-m Farmer Walks
20 weighted GHD Hip Extension (14/20 lb)
– Rest 1:00-2:00 between sets.

NOTES

Go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carry with two loaded barbells. Use a weight vest to add load to the hip extensions. The weight should allow you to perform at least 10 hip extensions unbroken.

Stretching: 10 min
2 sets:
:30 alternating Scorpion Stretch
:30 pigeon pose / leg

Alternative Athletics: 5x 3 Push Press

9/26/2023

WARM-UP
2 sets:
10 Push Up to Down Dog
10 PVC Pass-throughs
:20 Handstand
10 PVC Push Press

2 sets:
:20 Run, Assault Bike, Row, Skierg
10 push presses (35/45 lb)
:20 Tuck Jumps

3 sets:
:15 Handstand Pushup
3 push presses (building in weight)

NOTES

Stretch out the shoulders on the floor and use the PVC to open them up. Actively work on 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 three sets, begin increasing the weight on the push press to your starting weight for the workout.

Test / Training
5 sets for load and reps:
Every 4:00, complete:
3 Push Press
– Immediately following your final push press, complete a single max set of handstand push-ups.

Stimulus & Goals

Complete a new set once every 4:00.
Start around 70% of your 1-rep-max push press and build to a heavy set.
10+ handstand push-ups for the first 3 rounds.
Begin the handstand push-ups within :30 of finishing each set of push presses.
Intentional movement redundancy to build strength.

Strategy

Don’t hold back on the push press in an attempt to score better on the handstand push-ups. The goal is to see how many reps you can get when you are fatigued.
Focus on an upright torso during the dip and drive phase of the push press and stay aggressive on the drive.

Competition: 70 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
5 rounds for time:
24/30-cal Assault Bike
– Rest 2:00 between rounds.

Stimulus & Goals

Keep rounds to 2:30 or less. Advanced athletes should push for sub-2:00 rounds.
Use any available bike.
Perform each round as fast as possible.

Strategy

Push as hard as possible on each round to really find out what this workout is all about. Do not “game” any of the rounds.
If you use an Echo or Assault Bike, incorporate your arms as much as possible. On the C2 Bike, try and push through the “heavy” feeling in your legs.

Workout 3: 10 min
EMOM 10:
Even: :40 front-rack KB hold (35/53 lb)
Odd: :40 Hollow Hold

NOTES

Use a pair of KBs for the front-rack hold. Use a weight that will allow you to complete the hold without putting the KBs down. For the hollow hold, find a position that will allow you to stay up for :40.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side

Alternative Athletics: Partner WOD

9/25/2023

RUNNING WARM-UP
1 round:
Each drill down 50-ft and back:
High Ladder Carioca
knee huggers
Walking Lunge + twist
High Knees in place
butt kickers
Jog

2 rounds for time with a partner:
100-m run
12 alternating single-leg squats
– Run together and 6 single-leg squats each.

Test
5 rounds for time with a partner:
400-m Run
40 alternating Pistol
– Run together and break up the squats as needed.

Training
5 rounds for time with a partner:
400-m Run or 500M Row, Skierg or 1.2 KM Assault Bike,
40 alternating Pistol to box
– Run together and break up the squats as needed.

Competition: Rest Day

STRETCHING
1 set:
1:00 Foam Roll Quad
1:00 Couch Stretch / side

Weekly Update 9/24 - 9/30

9/24/2023

9/24
Test
AMRAP 9:
10 Strict Ring Dips
15 Kettlebell Swing (53/70 lb)

9/25
Test
5 rounds for time with a partner:
400-m Run
40 alternating Pistol
– Run together and break up the squats as needed.

9/26
Test
5 sets for load and reps:
Every 4:00, complete:
3 Push Press
– Immediately following your final push press, complete a single max set of handstand push-ups.

9/27
Test
For reps:
AMRAP 2:
Knee to Elbow
– Rest 1:00

AMRAP 4:
5 knees-to-elbows
7 Wall Balls (14/20 lb) (9/10 ft)
– Rest 2:00

AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 Box Jump Over (20/24 in)

9/28
Test
5 rounds for reps:
:20 calorie Row
:40 rest
:40 calorie row
:20 rest
1:00 Burpees
1:00 rest

9/29
Test / Training
Gwen
For load:
15-12-9:
Clean and Jerk
– Touch-and-go at the floor only. Use the same load for each set.
– Rest as needed between sets.

9/30
Test
For time:
60 Pullups
20 KB Turkish Get-up (35/53 lb)
– Switch arms as needed.

Alternative Athletics: 9 min

9/24/2023

WARM-UP
1 set:
400-m Run, Assault Bike, Row, Skierg

1 set:
10 Jumping Jack s
10 Alternating Spiderman Stretch + reaches
10 Push Up to Down Dog
10 Burpees (slow)
10 single-arm KB swings / arm (Lighter than workout weight)
10 jumping jacks
10 alternating Scorpion Stretch
10 Russian KB swing (Lighter than workout weight)
10 Air Squats
10 burpees (fast)
10 KB swings (Lighter than workout weight)

3 sets:
4 KB swings (workout weight)
4 Ring Dips

NOTES

Use the first two sets to increase the body’s range of motion, elevate the heart rate, and help you ease into the single-leg squat and the ring dip.
Use the final three sets as a way to practice the movements you plan to perform in the workout.

Test
AMRAP 9:
10 Strict Ring Dips
15 Kettlebell Swing (53/70 lb)

Training
AMRAP 9:
10 jumping ring dips
15 Kettlebell Swing (33% max Snatch )

Stimulus & Goals

5-7 rounds.
Dips in 1-2 sets for most of the workout.
Swings in 1-2 sets.
Spend no more than :45 on the dips and 1:00 on the swings each in the first 5:00 of the workout.

Strategy

The dips will fatigue fast, especially paired with the swings. Break up the reps into manageable sets. Shoulder fatigue will affect the swing lockout.
Break the dips into sets of 5 or 4/3/3, if necessary to help maintain a solid lockout in the dips and keep the swings unbroken for as many rounds as possible.

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 20 min
Every 2:00 for 3 sets:
1 Bench Press
Every 2:00 for 3 sets:
3 bench presses
Every 2:00 for 3 sets:
5 bench presses

Stimulus & Goals

Bench day!
Building strength and stamina.
Decrease loading as reps increase.
The sets of 1 should be performed around 85%-100% of 1-rep max.
The sets of 3 should be performed around 80%-90% of 1-rep max.
The sets of 5 should be performed around 75%-85% of 1-rep max.

Workout 3: 20 min
4 sets:
AMRAP 3:
400-m Run
Max-rep Bar Muscle up
– Rest 1:00 between AMRAPs.

Stimulus & Goals

Finish run in 2:00 or less.
8+ bar muscle-ups each round.
2-3 sets on the pull-up bar each round.
Build bar muscle-up stamina by performing consistent and manageable sets after a hard running effort.

Strategy

Run at a more aggressive pace and aim for consistency on the bar muscle-ups.
Take :10-:20 to transition to the pull-up bar after the run.
Perform a small set of bar muscle-ups to start each round. Then, aim to beat that number by 1+ reps on the second set of the round.

Stretching: 10 min
1 set:
1:00 lacrosse ball pec mash / side
– Perform on the floor or against the rig as needed.
1:00 Banded pull aparts