Alternative Athletics - Main

Tag Team Championship Fight Gone Bad

1/27/2023

Warm up:
Try the movements and make a plan with your partner . . . if you have one . . .

Tag Team Championship Fight Gone Bad
5 Rounds
1 min max Wall Balls 20 / 14#
1 min max Sumo Deadlift High Pull 75 / 55#
1 min max Box Jumps 20 / 18"
1 min max Push Press
1 min max calorie Row
1 min rest

If you have a partner that has not been to the gym in the last 6 months you can split the workout however you want. If you don't have such a partner, you will do it by yourself.

This is a fund raising WOD for VFW Andrew Pearson post. Throw some bones in the hat.

Alternative Athletics: Worse than Karen

1/26/2023

Warm Up
Row 500m

Then…

2 sets:
:30 medicine ball Push Press
:30 Single-Unders

2 sets:
:30 Air Squats to a medicine ball
:30 single-unders or double-unders

1 set:
:30 medicine ball Thruster
:30 double-unders or double-under attempts

RX
For time:
150 Wall Balls (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 Burpees to a plate.

INTERMEDIATE
For time:
150 wall-ball shots (10/14 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.

BEGINNER
For time:
100 wall-ball shots (6/10 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
5 burpees to a plate.

Post-workout:
Accumulate:
2:00 Plank
2:00 Handstand

Competition: Rest Day

STRETCHING
3 sets:
:30 Samson stretches / leg

Alternative Athletics: 20 min

1/25/2023

WARM-UP
1 set:
1:00 Row
10 alternating Cossack Squat
10 Single-Leg Deadlifts / leg (35/50 lb)
10 alternating Cossack squats
10 Situps

1 set:
10 Dumbbell Clean / arm (35/50 lb)
10 V Ups
10 Dumbbell Push Press / arm
10 Hanging Knee Raises

1 set:
:30 row
5 DB cleans / arm (35/50 lb)
10 knees-to-armpits
5 Dumbbell Push Jerk / arm

1 set:
:30 row
10 DB clean and jerks (35/50 lb)
5-10 Toes-to-Bar

NOTES

If you reach a movement that you’re unable to perform in this progressive warm-up, go back to a previous movement.
Perform all DB movements with a single DB.
Push the pace on the rower and find a sustainable pace for the workout.

RX
18.1
AMRAP 20:
8 Toes-to-Bar
10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb)
12/14 calorie Row

INTERMEDIATE
AMRAP 20:
8 Hanging Knee Raises
10 single-DB hang clean and jerks (20/35 lb)
12/14 calorie row

BEGINNER
AMRAP 20:
8 Situps
10 single-DB hang clean and jerks (10/20 lb)
12/14 calorie row

Stimulus & Goals

7-12+ rounds.
Unbroken toes-to-bar and clean and jerks for as many rounds as possible.
Keep row to :60 or less.

Strategy

If you are looking to go for a PR, try keeping your equipment as close together as possible because transition time is valuable.
Perform 5 clean and jerks on one arm and then 5 on the other for the fastest time. Remember to jump the weight to the shoulders and then jump the weight overhead.
Sit up tall on the rower and remember to breathe.
Don’t come out too hot in the first couple of rounds. This is a 20:00 workout and you need to maintain a consistent pace across the entire time.

Competition: 100 min

Warm up: 20 min
See Above

Workout 1: 20 min
18.1

Workout 2: 35 min
For time:
400-m Run
Rest 1:00
800-m run
Rest 2:00
1,200-m run
Rest 3:00
1,600-m run

Stimulus & Goals

20:00-26:00 of work (not including rest)
00 m < 2:30
800 m < 5:00
1,200 m < 8:00
1,600 m < 10:00

Strategy

Perform each run at a sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy will allow you to feel relatively recovered prior to starting each interval.
If you feel like you can push faster, wait until the 1,200-m or the 1,600-m intervals. This will be a great place to turn on the afterburners.
Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval prior to starting.

Workout 3: 15 min
4 sets for load:
10 Dumbbell lunge
15 weighted Hip Extensions
10 DB Straight Leg Deadlifts

NOTES

Use a weight on each element that allows you to maintain controlled and unbroken reps. If you don’t have a GHD, perform a standing Jefferson curl with no weight.

Stretching: 10 min
1 set:
1:00 barbell forearm mash / side
1:00 double forearm stretch on wall

Alternative Athletics: 4 Rounds

1/24/2023

WARM-UP
3 sets:
1:00 Row
:20 Scap Pull up
10 Shoulder Press (building)
5 Seated Box Jump for max-height

1 set:
5 pause Split Jerk
5 split jerks
– Use an empty barbell.

EMOM 9:
1 pause split jerk + 1 split jerk (20-50%)
– Pause in the dip.
– Add load once every 3 minutes.

3-4 sets:
1 pause split jerk + 1 split jerk
– Build in load to 70-80%.

NOTES

Use the first 3 sets to elevate your heart rate and increase your range of motion.
Use the next set to dial in your technique and positioning with the barbell.
Increase the loading on the barbell to build up to your working weight.

RX / Intermediate
4 rounds for reps:
1:00 max Box Steps (20/24 in)
1:00 max calorie Assault Bike
– Rest 1:00 between rounds

BEGINNER
4 rounds for reps:
1:00 max box step-ups (12/20 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds

Post-workout:
3 sets:
25 weighted GHD Hip Extension

Stimulus & Goals

Simple structure workout with high power output.
Expect lower body muscle fatigue.
Perform 30-40 reps between both movements per round.

Strategy

Don’t stop moving on the box step-ups. Adjust your pace as needed in order to catch your breath, but keep stepping up and down on the box.
In order to push past the 30-rep mark, you need to push the pace on the bike. Remember that you do get an opportunity to rest after the bike, so that should give you a little more incentive to push.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
On a 20:00 clock:
Build to a 1-rep max Split Jerk

NOTES

This is the final week of this 4-week cycle.
Build up to 70-80% of your 1-rep-max split jerk and then take as many attempts as needed to find a heavy single for the day.
If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps.
Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs.

Workout 2: 15 min
Today’s Rx

Workout 3: 15 min
5 sets for load:
5 Back Squat
– Use 50% of your 1-rep-max.

NOTES

Rest 2:00 between sets and focus on standing out of the bottom of each rep as fast as possible.

Stretching: 10 min
2 sets:
1:00 saddle stretch
1:00 seated pike stretch

Alternative Athletics: Pressing

1/23/2023

Warm Up:
2 sets:
30 Jumping Jack
10 Bent over row
10 Upright Row
8 Shoulder Press
8 Push Press
– Use an empty barbell.

1 set:
10 Bench Press (empty barbell)
On a 7:00 clock:
3-5 bench presses (building)
– Build to 70-80% of 1-rep-max bench press.

RX / Intermediate / Beginner
For load:
3-3-3-3-3
Bench Press
3-3-3-3-3
Shoulder Press
3-3-3-3-3
Push Press

Competition: Rest Day

Stretching:
1 set:
1:00 child’s pose stretch
1:00 Scorpion Stretch / arm

Alternative Athletics: 5x 90 sec AMRAP

1/22/2023

WARM-UP
2 sets:
10 alternating Scorpion Stretch
:30 Plank
10 toe-touches
1:00 Run, Assault Bike, Row, or Skierg

1 set:
5 Deadlift (empty barbell)
10 Situps
:20 Jumping Jack
5 Hang Power Snatch
10 V Ups
:20 jumping jacks
5 hang power snatches
10 Hanging Knee Raises
:20 jumping jacks
5 hang power snatches
10 Toes-to-Bar

3 sets:
5 deadlifts
5 hang power snatches

NOTES

In today’s warm-up, work on building up to the movements you plan to perform in the workout.
Use the last three sets to build to your workout weight.
If you feel like you still need to practice a few snatches or toes-to-bars after the warm-up, feel free to take a few minutes to dial in your movement and scaling options.

Pre-workout:
EMOM 6:
2 Hang Power Clean
– Build to a heavy double.

RX
On a 1:30 clock x 5 sets:
10 Toes-to-Bar
10 Deadlift (75/115 lb)
Max unbroken Hang Power Clean
– Rest 1:00 between sets.

INTERMEDIATE
On a 1:30 clock x 5 sets:
10 knees-to-armpits
10 deadlifts (65/95 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.

BEGINNER
On a 1:30 clock x 5 sets:
10 Hanging Knee Raises
10 deadlifts (55/75 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.

Stimulus & Goals

:30+ of hang power snatch time.
Loading is light, 10 reps in a row for multiple rounds.
Complete toes-to-bars in two sets or less.

Strategy

Go for unbroken toes-to-bars and deadlifts for as many rounds as possible. This will maximize your time on the hang power snatches.
Use a mixed grip on the deadlift to save your grip for both the toes-to-bar and hang power snatch.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx
Workout 2: 15 min
For time:
5 Strict Muscle up
100 Double Unders
4 strict muscle-ups
80 double-unders
3 strict muscle-ups
60 double-unders
2 strict muscle-ups
40 double-unders
1 strict muscle-up
20 double-unders

Stimulus & Goals

8:00-13:00.
Work on strict ring muscle-ups under fatigue.
Complete the muscle-ups in 2 sets or less.

Strategy

Perform sustainable sets on the muscle-ups. Don’t go unbroken in the first set if that’s going to lead to failure later on.
Look to immediately pick up the jump rope when a set of muscle-ups is completed.
We want the row to get you breathing so you can perform the muscle-ups under fatigue.
If you see yourself failing early on, consider modifying either the rep scheme or movement.
It’s better to do fewer reps and not fail than to do more reps but take far longer due to failure or muscle fatigue.

Workout 3: 15 min
5 sets:
Every 3:00 complete:
5 high Box Jumps
50-m Prowler Push

NOTES

Choose a box height that challenges you during reps 4 and 5. As soon as you finish the box jumps, immediately begin your sled push.Choose a heavier weight for the sled push and grind through the 50-m. You should not have to stop moving on the sled, but you will be marching.

Stretching: 10 min
2 sets:
:30 alternating Scorpion Stretch
:30 forearm stretch / side

Weekly Update 1/22 - 1/28

1/22/2023

1/22
RX
On a 1:30 clock x 5 sets:
10 Toes-to-Bar
10 Deadlift (75/115 lb)
Max unbroken Hang Power Clean
– Rest 1:00 between sets.

1/23
RX
For load:
3-3-3-3-3
Bench Press
3-3-3-3-3
Shoulder Press
3-3-3-3-3
Push Press

1/24
RX
4 rounds for reps:
1:00 max Box Steps (20/24 in)
1:00 max calorie Assault Bike
– Rest 1:00 between rounds

1/25
18.1
RX
AMRAP 20:
8 Toes-to-Bar
10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb)
12/14 calorie Row

1/26
RX
For time:
150 Wall Balls (14/20 lb)(9/10 ft)
– Starting at 0:00 and every 2:00 after, perform
7 Burpees to a plate.

1/27
Tag Team Championship Fight Gone Bad
5 Rounds
1 min max Wall Balls 20 / 14#
1 min max Sumo Deadlift High Pull 75 / 55#
1 min max Box Jumps 20 / 18"
1 min max Push Press
1 min max calorie Row
1 min rest

1/28
RX
AMRAP 15 with a partner:
60 synchro Situps
40 Box Jumps (20/24 in)
20 Chest-to-Bar Pullups

Alternative Athletics: 20 Min Partner

1/21/2023

WARM-UP
1 set:
50 mountain climbers
10 Kang squats (unloaded)
10 Cossack Squat
10 Scorpion Stretch
10 Pushups

3 set:
1:00 Assault Bike
5 dumbbell front squat
5 Bar Facing Burpee

2 set:
5 Deadlift
5 Front Squat
5 Hang Squat Clean
5 Squat Clean
– Use an empty barbell.

4-5 sets:
1 Power Clean + 1 Squat Clean
– Build in load to get an idea of your first lift after finishing part 1 for the workout.

NOTES

Use the first 4 sets to elevate your heart rate and increase your range of motion.
Use the two sets after the bike to dial in your technique and positioning with the barbell.
Increase the loading on the barbell to build up to your working weight.

Pre-workout:
Accumulate:
30 KB Turkish Get-up

RX
AMRAP 20 with a partner:
50 calorie Assault Bike
100 Kettlebell Swing (53/70 lb)
20 Wall Walk
– Split work as needed; 1 partner works at a time.

INTERMEDIATE
AMRAP 20 with a partner:
40 calorie bike
80 KB swings (35/53 lb)
14 wall walks
– Split work as needed; 1 partner works at a time.

BEGINNER
AMRAP 20 with a partner:
30 calorie bike
60 KB swings (18/26 lb)
10 Inch-worm + knee push-ups
– Split work as needed, 1 partner works at a time.

Stimulus & Goals

<10:00 for workout 18.2.
2-3 attempts on cleans.
Sprint + a heavy lift; prioritize both.
Retest Open 18.2 and 18.2a.

Strategy

Push the pace on part 1. Do not even think about part 2.
Keep moving on the burpees. Utilize the step-up to the bar prior to jumping over it. This will help you keep moving.
Prior to starting this workout, be sure to build up to a relatively heavy load on the clean. However, be ready for it to feel completely different after finishing part 1. Each clean will require all of your focus.
Try to give yourself at least 1:00 between clean attempts. If you can afford more, it will only help you.

Competition: 90 min

Warm up: 20 min
See Above

Workout 1: 15 min
18.2 and 18.2A
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Front Squat (35/50 lb)
Bar Facing Burpee

For load:
1-rep-max Clean

Stimulus & Goals

<10:00 for workout 18.2.
2-3 attempts on cleans.
Sprint + a heavy lift; prioritize both.
Retest Open 18.2 and 18.2a.

Strategy

Push the pace on part 1. Do not even think about part 2.
Keep moving on the burpees. Utilize the step-up to the bar prior to jumping over it. This will help you keep moving.
Prior to starting this workout, be sure to build up to a relatively heavy load on the clean. However, be ready for it to feel completely different after finishing part 1. Each clean will require all of your focus.
Try to give yourself at least 1:00 between clean attempts. If you can afford more, it will only help you.

Workout 2: 30 min
4 sets for time:
800-m Run
or
1,600/2,000-m C2 Assault Bike
– Rest 3:00 between efforts.

NOTES

For this conditioning piece, hit each run or bike at 90% effort or greater. Don’t save yourself for the last set.
Your goal is to stay within 10% of your first effort. For example, if you finish the first effort in exactly 4:00 or 240 seconds, your next three effort need to be completed in 264 seconds or less.

Workout 3: 15 min
4 sets:
20 weighted sit-ups
10 DB side bends / side
100-ft single-arm DB Waiter Walks / arm

NOTES

Use a single DB for the weighted sit-ups. You can use an AbMat, but it’s not necessary. Increase the load of the DB as you wish. The 100-ft overhead walk should be unbroken, so choose a weight that allows this.

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

Alternative Athletics: Step Down and Up

1/20/2023

WARM-UP
EMOM 9:
Min. 1 | :45 Assault Bike (easy)
Min. 2 | 15 GHD Hip Extension
Min. 3 | 7 DB Goblet Squat (building)
– Pause at the bottom of each goblet squat.

2 sets:
5 hang muscle cleans
5 Front Squat
5 tall squat cleans
5 Hang Squat Clean
– Use an empty barbell.

4-5 sets:
3 hang squat cleans
– Build in load to just under your first working set.

NOTES

Use the first 9:00 to elevate your heart rate and increase your range of motion.
The two sets after the AMRAP should be used to dial in your technique and positioning.
Increase the loading on the barbell to build up to your working weight.

RX
For time:
21-15-9-15-21:
Calorie Row
Chest-to-Bar Pullups

INTERMEDIATE
For time:
21-15-9-15-21:
Calorie row
Pullups

BEGINNER
For time:
12-9-6-9-12:
Calorie row
Jumping pull-ups

Stimulus & Goals

8:00-13:00.
High-skill gymnastics with a high heart rate.
Open-style workout.

Strategy

Push the pace on the rower and see what happens on the pull-ups. This is a great workout to test your pull-up capacity when you are out of breath.
Consider breaking the pull-ups into sets of 5-7 with small breaks in between. Go unbroken on the set of 9 if you can!

Competition: 70 min

Warm up: 20 min
See Above

Workout 1: 15 min
3 sets for load:
3 Hang Squat Clean
– Build to a 3-rep max.

2 drop sets:
1 complex @ 95%
1 complex @ 90%

NOTES

For the Main Lift, start your heavy sets around 80% of your 1-rep max hang squat clean. Build to a 3-rep max.
Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
Rest 3:00 between sets.

Workout 2: 10 min
3 sets for load:
3 High Pull Clean grip
– Build to a heavy set of 3 reps.

NOTES

Build to a heavy set of 3 clean pulls. All sets should be heavier than the top set of your Main Lift.

Workout 3: 15 min
Today’s Rx

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

CrossFit Open 18.2

1/19/2023

WARM-UP
1 set:
10 over-the-fence
10 under-the-fence
20 Walking Lunge
10 Inch-worm + Pushups
10 Alternating Spiderman Stretch
20 alternating hip taps
10 Jumping Lunge
10 jump squat
20 double knee tucks

1 set
5 - 10 pause DB Goblet Squat
20 sec Bar Facing Burpee
5-10 DB goblet squat
20 sec bar facing burpees
5 - 10 dumbbell front squat
20 sec bar facing burpees
1 set w/ Barbell
5 Deadlift + shrug
5 Muscle Clean
8-10 Hang Squat Clean
8-10 Squat Clean

On a 8 min clock
Build up to 75 - 80% of 1 rep max clean
1 set:
2-3-4
DB squats
Bar-facing burpees

then…

1 clean (starting weight)

RX
Open 18.2 18.2A
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
dumbbell front squat (35/50 lb)
Bar Facing Burpee

For load:
1-rep-max Clean

INTERMEDIATE
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (20/35 lb)
Bar-facing burpees
– Athletes may step over their bar.

For load:
1-rep-max clean

BEGINNER
On a 12:00 clock:
For time:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (10/15 lb)
Bar-facing burpees
– Athletes may step over their bar.

For load:
1-rep-max clean

Competition: Rest Day

Stretching:
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves