Alternative Athletics - Main

Alternative Athletics: 5 Rep Back Squat

9/27/2022

WARM-UP
1 set:
1:00 Row, Assault Bike, Skierg, or Run
10 Scorpion Stretch (slow)
10 table tops (slow)

1 set:
1:00 row, bike, ski, or run
10 Good Mornings + hop
10 Leg Swing / leg

1 set:
1:00 row, bike, ski, or run
10 Burpees
10 Box Jump Over

NOTES

Perform the same cardio movement in each set or change it up if you want.
Spend more time on the rower and/or bike if you feel like you need to warm up more.

RX / Intermediate / Beginner
5 sets for load:
5 Back Squat

Stimulus & Goals

Heavy Day. Classic 5×5 Back squat.
Hold the same weight across all sets for today. Choose a weight that skirts the line of possible, greater than 80%+.
Rest 3:00-4:00 between sets.

Strategy

Holding a weight across all five sets is challenging if you choose the correct weight. Spend time warming up and finding that weight.
Try to complete this workout with a partner. This way you can use each for motivation and keep each other moving. If you don’t have a buddy, then crank up the jams and keep your attention on the task at hand.

Post workout:
2 sets:
20 Banded Side Steps (moving left)
15 GHD Hip Extension
20 banded side steps (moving right)
15 Good Mornings (light)

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 30 min
AMRAP 30:
400-m Run
30 cal. Assault Bike
20 Burpee Box Jump Over (20/24 in)

Stimulus & Goals

5-7 rounds.
Longer grind type workout, building stamina across a longer time domain.
Keep the run and bike to 2:00 or less.

Strategy

Smooth and steady is the name of the game. Try to maintain a pace on the run and the bike that can be sustained across most of the workout.
Expect the legs to get tired, so use your arms as much as possible on the bike to give the legs a bit of a “break”.
Try to keep moving on all three exercises, even if it means slowing down. This is better than completely stopping and having to restart your momentum.

Workout 2: 20 min
Today’s Rx

Stretching: 10 min
2 sets:
:30 Standing Quad Stretch / side
:30 Couch Stretch / side

Sweatshirt Orders by Friday

9/26/2022

Hey Y'all,

Quick reminder that this is the last week to sign up for the new sweatshirt. Your choice of hoodie $50 or zip up $55, but all payments must be in by close on Friday!

If you have questions, ask a trainer.

-C-

Alternative Athletics: 1 Round

9/26/2022

WARM-UP
2 sets:
1:00 Row
1:00 Assault Bike
1:00 Plank

EMOM 6:
3-5 Seated Box Jump
– Increase height each minute.

1 set:
5 hang muscle cleans (empty barbell or training bar)
5 Hang Power Clean (empty barbell or training bar)
5 high hang power cleans (empty barbell or training bar)

3 sets:
5 Hang Power Clean
– Build in load at 3 reps/set before switching to 2s.

NOTES

Use the first two sets to elevate the heart rate and limber up prior to getting a barbell in hand.
Don’t just go through the motions with the empty barbell. Focus on hitting positions and being in the right spot at the right time.
If you need to perform an extra set or two before starting the main lift, then go for it.

RX
For time:
30 Hang Power Clean (65/95 lb)
40 Deadlift
400/500-m Row

INTERMEDIATE
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row

BEGINNER
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row

Post workout:
Every :30 for 10 sets:
2 Hang Power Clean
– Must be touch and go reps.

Stimulus & Goals

4:00-6:00.
Sprint workout with high degree of movement redundancy.
Extreme localized muscular fatigue in the glutes, hamstrings, maybe low-back, and biceps.

Strategy

Hang on and take chances in this workout. Pick up the bar and try to hang on for as many reps as possible from the start. Some athletes may be able to go unbroken.
On the transition from the hang power cleans to the deadlifts, try to hang on to the bar and knock out several deadlifts prior to considering a quick break.
On the rower, burn it down with whatever you have left in the tank. This is a sprint to the finish line.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
For load:
2 Hang Power Clean
– Build to a 2-rep max.

NOTES

This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power clean.
Base the percentages on a recent 1-rep max.
Lift as heavy as possible for 2 unbroken reps.
Keep the bar above the knee for all reps.
Rest 2:00-3:00 between sets and take no more than 2 attempts at a single weight if you fail a set.
This should take around 15:00-20:00+ to complete.

Workout 2: 10 min
Today’s Rx

Workout 3: 15 min
4 sets for load:
6 Weighted Pull up
25 seated rows with a band
– Rest 2:00-3:00 between sets.

NOTES

Perform the weighted chin-ups with a :01 pause at the bottom of each rep/in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly to the stomach. Roll up a towel to create a handle if desired.

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

Alternative Athletics: 10 min

9/25/2022

Warm Up
1 set:
10 Up-Downs over med ball
10 Air Squats (use med ball as a target)
10 weighted sit-ups
10 med ball swings (to eye level)

1 set:
10 up-downs over med-ball
10 med ball front squats
10 Russian Twist
10 medicine-ball push presses

1 set:
10 up-downs over med-ball
10 med ball thrusters
10 weighted V Ups
10 med ball thrusters

Every 2:00 for 3 sets:
7 Dumbbell Thruster
:20 Double Unders

Pre-workout:
1 set:
Max-rep unbroken wall-ball shots
– Use a load that allows for 30+ reps.

RX
AMRAP 10:
35 Double Unders
7 Dumbbell Thruster (35/50 lb)

INTERMEDIATE
AMRAP 10:
35 double-unders
7 DB thrusters (20/35 lb)

BEGINNER
AMRAP 10:
35 Single-Unders
7 DB thrusters (10/15 lb)

Competition: Rest Day

Stretching
3 sets:
:45 child’s pose stretch
:45 frog stretch

Weekly Update 9/25 - 10/1

9/25/2022

9/25
RX
AMRAP 10:
35 Double Unders
7 Dumbbell Thruster (35/50 lb)

9/26
RX
For time:
30 Hang Power Clean (65/95 lb)
40 Deadlift
400/500-m Row

9/27
RX
5 sets for load:
5 Back Squat

9/28
RX
AMRAP 5:
12 Toes-to-Bar
12 Squat Snatch (55/75 lb)

Rest 2:00

AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)

Rest 2:00

AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)

9/29
RX
5 rounds for time:
15 Strict Ring Dips
300-m Run

9/30
RX
For time:
60-48-36-24-12:
Double Unders
30-24-18-12-6:
Dumbbell Power Clean (35/50 lbs)

10/1
RX
AMRAP 10:
5 Push Press (95/135 lb)
3 L-Sit Pullups

Alternative Athletics: 3 Rounds

9/24/2022

WARM-UP
1 set:
20 Jumping Jack
10 Situps
10 False Grip Ring Rows
:20 Assault Bike

1 set:
20 jumping jacks
10 GHD Sit-up to parallel
10 Pullups
:20 bike

1 set:
20 jumping jacks
10 GHD sit-ups
10 Ring Dips
:20 bike

1 set:
On a 5:00-7:00 clock:
Ring Muscle-up Progressions
– See notes for ideas.

NOTES

For muscle-up practice, consider any of the following:
1) False-grip ring pull-ups
2) Ring dips
3) Low-ring transitions
4) Kip swings on rings
5) Jumping muscle-ups
6) Muscle-ups
7) Chin-over-bar pull-ups
8) Chest-to-bar pull-ups

RX
3 rounds for time:
30 GHD Sit-up
14/20 calorie Assault Bike
10 ring Muscle Up

INTERMEDIATE
3 rounds for time:
20 GHD sit-ups
14/20 calorie assault bike
5 jumping ring muscle-ups

BEGINNER
3 rounds for time:
30 sit-ups
10/15 calorie assault bike
10 low ring muscle-up transitions

Stimulus & Goals

4:00-20:00.
Working ring muscle-ups under fatigue, which is in line with our monthly focus “Amanda”.
Finish the ring muscle-ups in 3 sets or less.
Spend no more than 1:30 on the bike.
Similar workout to a quarterfinals workout from this past year.

Strategy

Lots of movement interference. Expect the GHD sit-ups to make the ring muscle-ups more challenging. Your kip swing and transitions will be affected.
Just move on the bike. Don’t go crazy unless you are already performing unbroken sit-ups and muscle-ups. Pushing too hard on the bike is only going to slow you down even more on the sit-ups and muscle-ups.
If you know that you are going to have to break up the muscle-ups on round one, consider a rep scheme that allows you to keep moving and rest minimally. Don’t push to failure. Consider 6/4 or 4/3/3 or 3/3/2/2 as potential options.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 10 min
Every 2:00 x 5 sets:
10 Bench Press (60%)
– Perform reps AFAP.

NOTES

This is the 7th week in our 3rd cycle of the year.
Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed!
Perform 5 sets of 10 bench presses at 60%, once every 2:00. The weight should be light, so move it as fast as possible (AFAP). Expect the loads to get heavier each week, but aim to keep the speed of your reps the same. Next week will be our last week focusing on deadlifts and bench presses. The following week will start a four-week focus on box squats and shoulder presses.

Workout 3: 15 min
4 sets:
50-ft Farmer Walks
20 weighted Hip Extensions
– Rest 1:00-2:00 between sets.

NOTES

Go as heavy as possible on the farmers 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 10 reps unbroken.

Stretching: 10 min
3 sets:
:30 down dog
:30 Scorpion Stretch / side
:30 Samson stretches / side

Alternative Athletics: 3 Rep Sumo Deadlift

9/23/2022

Warm up
4 sets:
:20 sumo stance Good Mornings
– Rest :10
:20 Row, Assault Bike, or Skierg
– Rest :10
4 sets:
3 Sumo Deadlift

RX / Intermediate / Beginner
7 sets for load:
3 Sumo Deadlift

Post-workout:
AMRAP 3:
90 Air Squats
Max-rep Sumo Deadlift High Pull (55/75 lb)

Competition: 75 min

Warm up: 20 min
2 sets:
1:00 Row
10 Dive Bomber Push up
20 Banded pull aparts
10 behind-the-neck strict press

1 set:
5 hang Snatch High Pull (empty barbell)
5 hang Muscle Snatch
5 below the knee hang muscle snatches

1 set:
5 below the knee Hang Power Snatch (30%)
5 below the knee hang power snatches (40%)
2 below the knee hang power snatches (50%)
2 below the knee hang power snatches (60%)

NOTES

Use an empty barbell in the third set and then begin adding weight in set 4.
If you need to perform a few more reps before moving on to the main lift, then go for it.

Workout 1: 15 min
MAIN LIFT
9 sets:
3 x 2 below the knee Hang Power Snatch 55%)
3 x 2 below the knee hang power snatches (60%)
3 x 2 below the knee hang power snatches (65%)
– Rest exactly 1:00 between sets.

NOTES

This is the 7th week in our 3rd cycle of the year.
Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed!
You will perform 3 sets x 2 reps at each percentage for a total of 9 sets.
Perform these three sets each at a percentage of a below-the-knee hang power snatch. Reset and pause at the hips between each rep.
Below the knee does NOT mean on the floor. The barbell should be below the knee and off the floor.

Workout 2: 15 min
AMRAP 12:
5 Squat Snatch (65/95 lb)
5 strict handstand push-ups

Stimulus & Goals

7-12+ rounds.
Loading should be light.
Maintain unbroken squat snatches and handstand push-ups for as many rounds as possible.
High skill workout with a little movement interference (overhead position).

Strategy

Focus on smooth reps and control on the squat snatches. We don’t want to be out of control or to push your heart rate up even higher before the handstand push-ups. Your pacing should be smooth, which in turn will help you move faster.
If you need more rest prior to starting the handstand push-ups, walk to the wall instead of jogging. Then, take a couple of deep breaths before you kick up.
The weight on the squat snatch should be light. Don’t hesitate to pick it up and start knocking out reps. Expect the handstand push-up to be the movement that slows you down.

Workout 3: 15 min
Every 2:00 x 5 sets:
3 deficit Snatch High Pull (100%)
– Stand on a 2-3″ deficit.

NOTES

Take roughly 100% of your best squat snatch and perform 3 deficit snatch pulls once every 2:00. The deficit height and percentages don’t need to be exact. What’s important is making sure we 1) pull with the chest up and eyes forward, 2) pull from a deeper range of motion, and 3) pull with speed.

Stretching: 10 min
2 sets:
:30 single-leg straddle stretch / side
:30 Cossack Squat hold / side

Alternative Athletics: 5 Rounds

9/22/2022

Warm Up
2 sets:
200-m Run
10 Samson stretches
10 PVC Pass-throughs
10 Scap Pull up
3-5 Strict Pullup or 10 Ring Rows
5 consecutive Box Steps / leg
– Control the negative of the box step-ups.

1 set:
6 Box Jumps (slow)
6 DB Front Rack Lunge
6 box jumps (fast)
6 Dumbbell lunge
– Step down from the box

1 set:
10 box jumps
8 single KB lunges
6 Chest-to-Bar Pullups

RX
5 rounds for time:
20 Box Jumps (20/24 in)
16 single KB / Dumbbell lunge (53/70 lb)
12 Chest-to-Bar Pullups
– Athletes must step down from the top of the box.

INTERMEDIATE
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (26/44 lb)
12 Pullups
– Athletes must step down from the top of the box.

BEGINNER
4 rounds for time:
20 Box Steps (12/20 in)
16 single KB lunges (18/26 lb)
12 Jumping pull-ups
– Athletes must step down from the top of the box.

Post-workout:
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 DB side bends / side

Competition: Rest Day

Stretching:
1 set:
On a 3:00 clock:
Accumulate max-time in a saddle stretch

CrossFit: Grace or Isabel

9/21/2022

WARM-UP
1 set:
:30 Row, Assault Bike, or Skierg
10 Snatch Grip Deadlift (empty bar)

1 set:
:30 row, bike, or skierg
10 Snatch High Pull (empty bar)

1 set:
:30 row, bike, or skierg
10 Muscle Snatch (empty bar)

1 set:
:30 row, bike, or skierg
10 Power Snatch (empty bar)

3 sets:
4 power snatches (touch-and-go)
– Rest 1:00 between sets.

NOTES

Use today’s warm-up to work on the technique of the snatch. Each round gets progressively more difficult or closer to the full movement.
On the conditioning equipment, build up to workout pace and get a little out of breath.
On the touch-and-go snatches, build up to the load you are going to use in the workout.

Grace or Isabel
RX
For time:
30 Clean and Jerk (95/135 lb)

or

For time:
30 Snatch (95/135 lb)

INTERMEDIATE
For time:
30 clean and jerks (75/115 lb)

or

For time:
30 snatches (75/115 lb)

BEGINNER
For time:
30 clean and jerks (55/75 lb)

or

For time:
30 snatches (55/75 lb)

Stimulus & Goals

10:00 or less on either workout. Advanced athletes should push to go sub 5:00.
Loading should be on the lighter side of moderate and allow for at least 5 touch and go reps. Most of the workout might be quick singles.
CrossFit benchmark

Strategy

Limit the amount of time you stare at the barbell. Performing faster singles is one of the quickest ways to complete this workout.
If the loading is relatively light, consider performing 5-10 unbroken reps to start to knock out a large chuck of reps and put you in a better spot to push to the finish line.
If you perform singles, make sure you follow the bar down to the floor. Otherwise, it’s likely to bounce everywhere and make it very difficult for you to cycle the barbell at a faster rate.

Post-workout:
Accumulate:
400-m Overhead Run

Competition: 60 min

Warm up: 15 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 25 min
5 rounds:
10 Kettlebell Swing (53/70 lb)
20 Wall Balls (20/30 lb)
800/1,000-m Assault Bike

Stimulus & Goals

18:00-25:00.
Steady grind type workout.
Unbroken KB swings and no more than 2 sets on the wall-ball shots.
A single round should take less than 4:30.

Strategy

Maintain unbroken KB swings and wall-ball shots for as many rounds as possible. Wall balls may have to be broken into two sets like 10/10 or 12/8.
Use the bike as an opportunity to recover and prepare yourself for the next round. No need to overreach on the bike unless you are maintaining unbroken KB swings and wall-ball shots.

Stretching: 10 min
2 sets:
:45 Banded pull aparts
:30 Lacrosse Ball Roll / Foot

Alternative Athletics: 5 Rounds

9/20/2022

WARM-UP
AMRAP 7:
100-m Run
10 Scap Push-ups
10 Up-Downs

1 set:
200-m jog
10 Burpees + Pushups

NOTES

Use the beginning of the warm-up to get the body accustomed to running and to warm up the shoulders.
Use the last set to practice the burpee + push-up.

Pre-workout:
On a 10:00 clock:
Rope Climb practice

RX / Intermediate
5 rounds for reps:
400-m Run
1:00 max Burpees + Pushups

Stimulus & Goals

13:00-18:00.
Aerobic-based workout.
Finish the 400-m run in 2:15 or less.
Complete 10+ burpee push-ups each time.

Strategy

You can only move so fast on the burpee + push-up, so the run is where you’ll make up the speed. Run faster than you want to.
On the burpee + push-up, make yourself get back to the floor. You can alway do another burpee. If you need a quick breath, do it during the push-up.
Performing this workout with someone who is faster than you can help you push the pace and move faster than you would if you were alone.

BEGINNER
5 rounds for reps:
200-m run
1:00 max burpee + push-up

Competition: 75 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 15 min
Every 2:00 x 5 sets:
10 Deadlift (60%)
– Perform reps unbroken and AFAP.

NOTES

This is the 7th week in our 3rd cycle of the year.
Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed!
Perform 5 sets of 10 deadlifts at 60%. The loads should be lighter, so the goal is to move them as fast as possible (AFAP). Expect the loads to get heavier each week, but aim to keep the speed of your reps the same. Next week will be our last week focusing on deadlifts and bench presses. The following week will start a four-week focus on box squats and shoulder presses.

Workout 3: 15 min
4 sets for load:
1:00 KB front-rack hold
15 sumo-stance Good Mornings

NOTES

Use the heaviest pair of KBs possible with which you can perform the entire 1:00 hold unbroken. This should be challenging, but manageable.
On the sumo-stance good mornings, use an empty barbell on the first set. Then, you may add weight as long as the reps stay unbroken and snappy.

Stretching: 10 min
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash / side