Alternative Athletics - Main

Alternative Athletics: 5 Rounds

9/23/2023

WARM-UP
2 sets:
1:00 Skierg
15 PVC Pass-throughs
10 Pushups
5 Strict Pullup
– Pause in the hang of the pull-up for :03.

2 sets:
3 Shoulder Press (empty barbell)
3 Push Press
3 Push Jerk
3 Split Jerk

3-4 sets:
1-2 push presses
1-2 push jerks
1-2 split jerks
– Build in load to just under your first working set.

NOTES

Use the first few 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
5 rounds for time:
21-calorie Assault Bike
9 Deadlift (95/135 lb)
6 Push Jerk
3 Squat Snatch

Training
5 Rounds
21 cal Bike
9 Deadlift @ 80 - 85% Squat Snatch
6 Push Jerk @ same
3 Squat Snatch @ same

Stimulus & Goals

11:00-17:00.
Bike in less than 1:30.
Deadlifts and push jerks unbroken.
All barbell reps in under 1:30 for most rounds.

Strategy

Careful not to go out too fast because the bike can be a trap. Move at a pace to allows you to get right to the barbell and start moving. You should always be able to get the 9 deadlifts done without much effort. It is the push jerks and squat snatches that will be the challenge.

Competition: 85 min

Warm up: 15 min
See Above

Workout 1: 20 min
7 sets for load:
1 Push Press + 1 Push Jerk + 1 Split Jerk

Stimulus & Goals

Higher-skill weightlifting complex.
Loading will be limited to your best push press.
Start around 70% of your best push press and increase loading across each set.
Begin a new lift every 3:00.

Strategy

The push press will be the most difficult part of this complex, so focus on executing this lift. The push jerk and split jerk should be a little easier.
On all three lifts, maintain the rack position and a more upright torso. The minute your rack position disappears or your torso starts to drift forward, causing a missed lift. Don’t forget to breathe during each lift and focus on getting as much hip extension as possible.

Workout 2: 20 min
Today’s Rx

Workout 3: 20 min
4 sets for completion:
100-m sandbag bear hug carry (70/100 lb)
1:00 L-Sit (accumulate)

NOTES

Move at a steady pace that is neither slow nor fast. The goal is to never really rest but to keep a constant push forward. Your main rest should be between L-sit hold attempts.
For the L-sit hold you can choose to use parallettes, two boxes, a pair of heavy dumbbells (50#+), a set of rings, or even hang from the pull-up bar. Any one of these is fair game or you can even switch it up from round to round. Regardless, hold yourself to a standard and choose a variation that allows you to hold for at least :15 on every attempt.

Stretching:
2 sets:
:45 child’s pose stretch
:45 Seated Straddle Stretch

Alternative Athletics: 3 rounds

9/22/2023

WARM-UP
2 sets:
10 alternating scorpion stretches
:30 plank hold
10 toe touches
:30 single-unders

1 set:
5 push-ups to down dog
10 air squats
:20 double-unders
5 stagger stance good mornings/leg
10 up-downs
:20 crossovers
5 reverse lungs/leg
10 air squats
:20 double-unders
10 burpees-to-target

NOTES

In today’s warm-up, work on building up to the movements you plan to perform in the workout.

Test
3 rounds for time:
15 Burpees-to-target (6 in)
50 Double Unders
15 burpees-to-target
50 crossover singles
– Athletes may only use one jump rope.

Training
6 Rounds
5 laps Ladder Icky Shuffle
15 Burpees

Stimulus & Goals

12:00-18:00.
Burpees-to-target in :45-1:30.
Double-unders in :30-1:15 and crossovers in :30-1:15.

Strategy

Push the pace on the burpees and try to hang on to the pace.
Remember to breathe during the jump rope movements and keep your hands down. The minute your hands come up and you let your breathing get the best of you, that’s when you start missing.

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 20 min
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row

Stimulus & Goals

Interval rowing workout.
Score is the total calories rowed across the 20:00.
250/200+ total calories. Advanced athletes should push over 300 calories.

Strategy

Keep stroke rate higher than normal. Your stroke rate in this workout is really going to help you accumulate the most calories in each interval. Try to manage a rate that is higher than what you would normally perform in a workout to elevate your heart rate; you get a quick break before starting up again.
Each 5:00 EMOM increases in difficulty because you are going to get less rest. Remember to breathe and sit up tall on your rower.

Workout 3: 10 min
2016 REGIONALS EVENT 7
For time:
21 thrusters (65/95 lb)
3 legless rope climbs (15 ft)
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

Stimulus & Goals

Finish in less than 10:00. Advanced athletes may go sub 5:00.
Complete the thrusters in 1-3 sets and 1:30 or less (Rounds of 21 and 15).
Perform the first set of rope climbs in under 1:30.

Strategy

Don’t hold back on the thrusters. Go unbroken, if you can. Hang on and go for broke.
Take your time on the rope climbs. If you have any doubts about making it to the top of the rope, don’t go for it. Missing or failing a rope climb in the workout can really hurt your time.
As the rope climbs get more challenging, keep your hands closer together.

Stretching: 10 min
1 set:
1:00 Scorpion Stretch / arm
15 slow Calf Stretch + slow calf raises / leg

Camp Patriot Fundraiser

9/21/2023

Hey everyone,

Just finished getting the donations compiled for Camp Patriot.
This year, along with climbing both of the Twin Towers almost 10 times together as a gym, we raised $415. Nice work, and thanks for keeping veterans in a front-of-mind status this 9/11.

Don't forget the Veteran's Run on Nov 5. This 5K event to help support veterans’ funerals is being coordinated by our own Brandon S. Sign up with the QR code on the desk at the gym for a $5 discount.

Have a great weekend!

-C-

Poker Night Tomorrow

9/21/2023

Show up as early as 6:30
7:00 Food (Homemade Stroganoff)
7:30 Poker ($20 buy in)

2038 St Andrews

BYOB

Confirm with either Clint (406.839.8797)
or Daniel K. (406.599.6809)

2016 Regionals Event 7

9/21/2023

WARM-UP
AMRAP 3:
10 mountain climbers
10 Air Squats
5 Push Up to Down Dog

2 sets:
5 Thruster (workout weight)
1 Rope Climb or scaling option
– Rest 1:00 between sets.

2016 Regionals Event 7
Test
For time:
21 Thruster (65/95 lb)
3 Legless Rope Climb
15 thrusters
2 Legless Rope Climb
9 thrusters
1 Legless Rope Climb

Training
Same except
Thrusters @ 55% max
Rope Climb, Pull-to-Stands x3 or lock offs x4

Stimulus & Goals

Finish in less than 10:00. Advanced athletes may go sub 5:00.
Complete the thrusters in 1-3 sets and 1:30 or less (Rounds of 21 and 15).
Perform the first set of rope climbs in under 1:30.

Strategy

Don’t hold back on the thrusters. Go unbroken, if you can. Hang on and go for broke.
Take your time on the rope climbs. If you have any doubts about making it to the top of the rope, don’t go for it. Missing or failing a rope climb in the workout can really hurt your time.
As the rope climbs get more challenging, keep your hands closer together.

SKILL WORK
Accumulate:
2:00 L-Sit hold
– Scale to complete in sets of :15 or more.

STRETCHING
2 sets:
:30 Cossack Squat / leg
:30 double forearm stretch

CrossFit Hero: Jerry

9/20/2023

WARM-UP
2 sets:
100-m jog
50-ft Toy Soldier
50-ft alternating quad stretch
50-ft High Knees in place
50-ft butt kickers
50-ft alternating Walking Lunge
50-ft Broad Jumps
50-ft skip for height
50-ft skip for distance

2 sets:
250-m Row
200-m Run

NOTES

Increase pace across each of the first two sets.
In the final two sets, dial in your pace for both the row and the run.

Test / Training
Jerry
For time:
2,000-m Row
1,600-m Run
2,000-m row

compare to 1/20/22

Stimulus & Goals

21:00-28:00 overall time.
Row in 7:00-10:00.
Runs in 6:00-9:00.

Strategy

Run at a pace for the first mile that is fast, but sustainable. Your pace should be sustainable for another 400-m if you were asked to hold it for 2,000-m total.
Plan on your row being :20-:30 slower than your best 2k. You want to hold a pace that allows you to push the second mile-run.
You should still be able to get off the row and run the first 400 meters of your second run in 2:00 or less. After that, try to speed up.
Give everything you have left in the final 400-m of the workout.

Competition: 85 min

Warm up: 15 min
See Above

Workout 1: 30 min
Jerry

Workout 2: 15 min
For load:
Every 1:30 for 10 sets:
3 Hang Power Snatch
– Above the knee.

NOTES

Complete each lift at 60% or better based on the percentages of your 1-rep-max.
Increase loading on every set. Each jump should be relatively small.
Think about jumping the weight up to your overhead position and driving your elbows up and back to help keep the bar close. On the return, think about pushing the bar back to the hang position.

Workout 3: 15 min
4 sets:
10 single-leg GHD Hip Extension / leg
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
1 set:
200-m recovery walk
2:00 Foam Roll Quad

Alternative Athletics: Max Clean

9/19/2023

WARM-UP
1 set:
3:00 Run, Assault Bike, Row, Skierg

2 sets:
:20 Jumping Jack
10 alternating Cossack Squat
:20 mountain climbers
10 plate squats

1 set:
10 Deadlift (empty barbell)
10 deadlift to mid-thigh
10 deadlift and shrug
10 Muscle Clean
10 Front Squat
10 Hang Squat Clean
10 Squat Clean

4 sets:
3-5 squat cleans
– Build to weight.

NOTES

Use first three sets to move the body through full range of motion and elevate the heart rate.
Use the fourth set to dial in technique before adding weight.
In the final 4 sets, increase the loading until you reach your starting weight for workout 1.

Test / Training
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max Squat Clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean

Stimulus & Goals

Perform the sets of 5 and 3 as unbroken squat cleans (touch and go).
Build to heavy sets of 5, 3, and 1.
Complete 2-3 sets within each 7:00 window.
Rest 1:00-3:00 between attempts.

Strategy

Begin the first set of 5 reps around 60% of your best squat clean.
Once you start a set, move through the set quickly and minimize the amount of time the load is on the body. If you need to rest or re-grip, do so at the hips.
On each rep, focus on getting as tall as possible. Hip extension is crucial as the load gets heavier.

Competition: 95 min

Warm up: 15 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 20 min
5 sets:
5 handstand push-up negatives
5 single-arm DB seated strict press / arm
:30 max Handstand Pushup
– Rest 2:00 between sets.

NOTES

Maintain no less than a 2 count on the descent of the negative. You do not want your head “crashing” to the floor.
Use a weight for the DB strict press that allows you to complete all 5 reps on each arm unbroken.
You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform the reps as strict in this skill work.
Do not rest more than :10 between exercises.

Workout 3: 25 min
3 rounds for time:
30 GHD Sit-up
30 Power Snatch (55/75 lb)

Stimulus & Goals

8:00-12:00.
Complete GHD sit-ups in 1:00-2:00.
Complete snatches in 1:00-2:00.
Perform snatches in sets of 10+ unbroken reps.

Strategy

Strategically manage your reps on the GHD sit-ups so that you can get to the power snatches and perform large sets. Consider breaking the sit-ups into fast sets of 10-15.
Muscle snatch the barbell for as many reps as possible and then begin power snatching when you need to. The muscle snatch will be faster and allow you to get through the reps while minimizing quad fatigue. Expect your quads to burn on the GHD.

Stretching: 10 min
1 set:
1:30 Couch Stretch / side

Alternative Athletics: 3 Rounds

9/18/2023

WARM-UP
2 sets:
12 straight-leg sit-ups
12 Superman
12 PVC Muscle Snatch

On GHD
5 knee extension initiations
   Starting and staying upright, kick the legs straight and reach for the pad.
5 GHD Sit-up to parallel, slow
   Lower slowly to parallel, and then extend the knees to sit upright.
5 GHD sit-ups to parallel, fast
   Lower quickly, but with control, and then extend the knees to sit upright.
5 GHD sit-ups, full range of motion
   Lower the shoulders below the hips, and then extend the hips to sit upright.

2 sets:
5 touch-and-go Snatch
– Use workout weight
– Rest :30-1:00 between sets.

1 set:
10 GHD sit-ups (substitute with weighted sit-ups) or scaling option.
10 unbroken Power Snatch.

Test
3 rounds for time:
30 GHD Sit-up
30 Power Snatch (55/75 lb)

Training
3 rounds for time:
30 GHD Sit-up / abmat sit-ups
30 Power Snatch (55% max)

Post WOD:
For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time.

Competition: Rest Day

RECOVERY
1 set:
1:00 lacrosse ball shoulder mash / side
1:00 Yoga - Cobra Position

Alternative Athletics: 3 Steps Down

9/17/2023

WARM-UP
1 set:
200-m jog
10 Inch-worm + Pushups
10 alternating Elbow to Instep

1 set:
200-m jog
10 Up-Downs
10 DB Renegade Row
10 Dumbbell Press

1 set:
200-m jog
10 Burpees
20 Farmer Walks steps
20 DB Front Rack Carry steps

1 set:
200-m jog
5 Man Makers

NOTES

In today’s progressive warm-up, increase the pace of each run and the weight of the DBs to your workout weight.

Test
For time:
21-15-9:
Man Makers (35/50 lb)
– Perform a 100-ft Farmer Walks after each set.
– Use two DBs.

Training
For time:
21-15-9:
Man Makers (20% C&J in each hand)
– Perform a 100-ft Farmer Walks after each set.
– Use two DBs.

Stimulus & Goals

12:00-15:00.
Grind it out, grip-intensive DB day.
Keep moving, using the farmers carries as a chance to catch your breath before hitting each new round of man makers.
Perform unbroken farmers carries throughout the workout.

Strategy

Push to keep moving on the man makers at a consistent pace. This isn’t a movement that you can typically sprint through, but it is one that you should always be able to do one more rep of.
Breathe on the farmers carry and try to recover your breath before getting back to the man-makers.

Competition: 70 min

Warm up: 15 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 15 min
For time:
30-25-20-15-10:
GHD Sit-up
1-2-3-4-5:
Rope Climb (15 ft)

Stimulus & Goals

8:00-13:00.
High-skill gymnastics workout. Expect your midline and hip flexors to fatigue, making the rope climbs more challenging.

Strategy

Try to perform each set of GHD sit-ups unbroken, but not blazing fast. We don’t want to get too out of breath before getting on the rope.
Makeup time on the rope climbs, especially if you are confident in the foot hook. On each rope climb, jump as high as you can up the rope and establish a solid foothold. Minimize the amount of time you have to bring your knees to your elbows. Remember, your mid-section is going to feel non-existent.
On the larger sets of rope climbs, don’t start to climb unless you know you can get to the top. Failing a rope climb can add a minute or more to your time.

Workout 3: 15 min
EMOM 14:
2 Power Snatch

NOTES

Increase loading across as many sets as possible.
Perform your first set at 60% or higher. A good goal is to finish close to 85% of your best power snatch.

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

Weekly Update 9/17 - 9/23

9/17/2023

9/17
Test
For time:
21-15-9:
Man Makers (35/50 lb)
– Perform a 100-ft farmers carry after each set.
– Use two DBs.

9/18
Test
3 rounds for time:
30 GHD Sit-up
30 Power Snatch (55/75 lb)

9/19
Test / Training
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max Squat Clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean

9/20
Test / Training
Jerry
For time:
2,000-m Row
1,600-m Run
2,000-m row

9/21
2016 Regionals Event 7
Test
For time:
21 Thruster (65/95 lb)
3 Rope Climb
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

9/22
Test
3 rounds for time:
15 Burpees-to-target (6 in)
50 Double Unders
15 burpees-to-target
50 crossover singles
– Athletes may only use one jump rope.

9/23
Test
5 rounds for time:
21-calorie Assault Bike
9 Deadlift (95/135 lb)
6 Push Jerk
3 Squat Snatch