Alternative Athletics - Main

Alternative Athletics: 3 Steps Down

12/3/2023

WARM-UP
1 set:
30 Jumping Jack
10 Alternating Spiderman Stretch
10 Push Up to Down Dog

1 set:
5 Single Arm Ring Row / arm
:30 jump rope
5 Ring Rows
:30 jump rope

1 set:
10 jumping chest-to-bar pull-ups
:30 jump rope
10 Pullups
:30 jump rope

4 sets:
3-5 Chest-to-Bar Pullups
:30 jump rope
– Rest :30-1:00 between sets.

NOTES

Use the first few sets to elevate your heart rate and build up to the pull-up variation you will perform in the workout.
Use the jump rope intervals to work on your double-unders. This is a great place to practice even if you don’t plan to perform them in the workout.

Test
For time:
21 Chest-to-Bar Pullups
63 Double Unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders

Training
For time:
21 banded strict pull-ups
63 Single-Unders
15 banded strict pull-ups
45 Single-Unders
9 banded strict pull-ups
27 Single-Unders

Stimulus & Goals

A quick sprint that will feel a bit like Fran without the leg burn.
5:00-10:00.
Complete the chest-to-bar pull-ups in three sets or less per round.
Double-unders should take no more than 1:30 per round.

Strategy

Don’t hold back on this workout. If you have the capacity to perform 21 pull-ups unbroken, then do it.
Focus on catching your breath and relaxing when you are working with the jump rope.

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 10 min
Today’s Rx

Workout 2: 20 min
10 sets for calories:
:30 Assault Bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs

NOTES

Use a C2 Bike, Assault bike, or Echo Bike to complete the workout.
Treat the sub-60 RPM interval as a recovery. Focus on breathing and preparing for the next set.

Workout 3: 15 min
For time:
800-m Sled Drag (25/45 lb)

NOTES

Attach a rope or a ring strap to the sled. Face the sled and grab the rope or ring strap, then walk backward to accumulate 800 m. The weight should allow for a smooth, steady pace across the entire 800 m. You may have to stop 3-4 times, but if you can go unbroken, go for it!

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

Weekly Update 12/3 - 12/9

12/3/2023

12/3
Test
For time:
21 Chest-to-Bar Pullups
63 Double Unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders

12/4
Test / Training
10-1:
Bench Press
– Add load every set.
– Rest as needed.

12/5
Test / Training
The Ghost
6 rounds for reps:
1:00 calorie Row
1:00 Burpees
1:00 Double Unders (Training Single-Unders)
– Rest 1:00 between rounds.

Compare with 12/4/21

– Athletes work for 3:00 and then rest 1:00 in a Fight Gone Bad AMRAP style workout.
– Score is total reps completed at the end of the 6 rounds. Keep a running count from movement to movement, or add up all three during their rest period.

12/6 - 11/1
Test
For time:
50-calorie Assault Bike
50 Overhead Squat (65/95 lb)
50 alternating DB snatches (35/50 lb)

12/7 - 11/2
Test
For time:
21-15-9:
Hang Power Clean (95/135 lb)
15-12-9:
strict handstand push-ups

12/8 - 11/3
Test
6 rounds for time:
9 Deadlift (155/225 lb)
100-m double-KB Farmer Walks
– Athlete chooses the farmers carry load.

12/9 - 11/4
Test
AMRAP 14 with a partner:
8 Chest-to-Bar Pullups
8 Wall Balls (14/20 lb) (9/10 ft)
– Partners alternate full rounds.
– One partner works at a time.

Alternative Athletics: Partner Kelly

12/2/2023

WARM-UP
1 set:
3:00 Run, Assault Bike, Row, Skierg
– Choose a slow/moderate pace here just to start getting warm.

1 set:
:30 mountain climbers
5 Inch-worm + Pushups / rep
5 KB windmills / arm

1 set:
:30 Up-Downs
10 Box Steps
10 med ball front squats

1 set:
:30 Burpees
10 Box Jumps
10 medicine-ball push presses to target

3 sets:
5 box jumps
5 Wall Balls
– Rest 1:00 between sets.

NOTES

Establish a strategy with your partner.
On the wall-ball shots, focus on receiving the ball and pulling yourself into the bottom of the squat. Do not collapse to the bottom.
On the box jumps, consider a fast step down from the top of each jump. This will help you manage your pace and keep you moving.

Test
Partner Kelly
5 rounds for time with a partner:
400-m Run
30 Box Jumps (20/24 in)
30 Wall Balls (14/20 lb)
– Run together, divide box jumps and wall-ball shots as needed.

Training
Partner Kelly
3 - 5 rounds for time with a partner:
400-m Run
30 Box Jumps (50% max)
30 Wall Balls (10% C&J)
– Run together, divide box jumps and wall-ball shots as needed.

Stimulus & Goals

21:00-25:00.
CrossFit benchmark workout.
Higher volume, longer duration workout. Constant movement with minimal rest.
Keep runs to 2:15 or less. Spend no more than 5:00 on a single round.

Strategy

Strategize with your partner. One person should always be working. There should never be a time when both partners are hook-gripping their shorts.
Pick rep schemes that allow both athletes to stay fresh. Consider 15/15, 10/10/10, or even 8/8/7/7 as possible options.

Competition: 90 min

Warm up: 25 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 15 min

EMOM 12:
2 Back Squat

NOTES

Increase loading across as many sets as possible.
Begin your first set around 70-75% of your best back squat.
More advanced athletes should aim to hold a single weight across as many sets as possible (straight sets). This percentage should be slightly higher (closer to 80-85%).

Workout 3: 15 min
3 sets:
:30 single-arm plank hold ring (right arm)
:30 single-arm plank hold ring (left arm)
:30 L-Sit

NOTES

Keep :30 intervals to 3 sets or less.
Scale the plank hold by walking your feet forward and making your body more upright.
Scale the L-sit hold by bringing the knees closer to your chest.

Stretching: 10 min
Accumulate:
1:00 foam roll calves / leg
1:00 Lacrosse Ball Roll / Foot

Nov Personal Records and Up Coming Events

12/1/2023

Hey Y’all:

Dec 1st - 31st
Today marks the beginning of the 2023 Krampus Competition. You have all month to knock out 5 workouts. The workouts can be done more than once. There are options for scaling, but one RX rep beats finishing the whole workout scaled.

Dec 9th
Annie's Christmas Party starts @ 6PM
There is a gift book exchange for those that want to participate. Feel free to bring a side dish.

We will be closed Christmas Eve, Christmas Day and New Year's Day.

Jan 1st
Annual Whiskey / Whisky party at the Hull House, Noon - 6.
Bring a bottle of your favorite hard alcohol, share with everyone else so that we can learn new things. Leave with your own bottle. There will be pool, darts and hopefully the Winter Classic.

Alternative Athletics: 6 Minutes

12/1/2023

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

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

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

1 set:
:30 Run, row, bike, or SkiErg
10 Overhead Squat (empty bar)

1 set:
:30 Run, row, bike, or SkiErg
10 Hang Squat Snatch (empty bar)

3 sets:
3 Squat Snatch
– Rest 1:00 between sets.

NOTES

Work on snatch technique for workout one.
In the final three sets, build up to your starting workout load.

Test
Against a 6:00 running clock:
Run 800 m
Max rep Overhead Squat (75/115 lb)

Training
Against a 6:00 running clock:
Run 600 m
Max rep Overhead Squat (70% max)

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 20 min
5 sets:
3 Squat Snatch
– Rest 3:00 between sets.

NOTES

Complete unbroken reps.
Increase loading across as many sets as possible.
Aim to begin your first set around 60-70% of your best squat snatch.

Workout 2: 10 min
2010 NORCAL SECTIONAL WORKOUT A
Against a 6:00 running clock:
Run 800 m
Max rep Overhead Squat (75/115 lb)

Stimulus & Goals

This workout is a 6:00 sprint, originally published in 2010 as NorCal Sectional Workout A.
The run should take roughly 3:00-4:00.
All athletes should perform at least 20 overhead squats. Advanced athletes should push for 50+ reps.

Strategy

There is no holding back in this workout.
Hit the run as fast as possible and bank as much time as possible for the overhead squat.
Once you return from the run, take a few deep breaths and then get right to the barbell. Your goal should be to pick up the barbell within :20-:30 of returning.
Make your first set on the barbell the largest.

Workout 3: 20 min
5 x 2:00 rounds:
250-m Skierg
Max Burpees
– Rest 2:00 between rounds

Stimulus & Goals

Push for one more rep in each interval.
Keep ski to 1:00 or less.
15-25 burpees per set.

Strategy

Find a pace on the ski that gives you the most amount of time for the burpees but doesn’t keep you from jumping right into the burpees. You should have about a minute to perform burpees.
Take the burpees one rep at a time. Just keep getting yourself down to the floor. Remember that you get an entire two minutes to rest after the burpees.
This workout aims to build your capacity to keep pushing for one more rep when you are tired.

Stretching: 10 min
Accumulate:
2:00 reach, roll, and lift

Alternative Athletics: 3 Rounds

11/30/2023

WARM-UP
1 set:
15 Jumping Jack
15 unweighted Good Mornings
5 Up-Downs + jump
10 Walking Lunge (slow)

1 set:
15 jumping jacks
10 empty bar good mornings
5 Burpees (no jump)
10 walking lunge steps (moderate)

1 set:
15 jumping jacks
10 sumo stance empty bar good mornings
5 burpee + jump
10 walking lunge steps (fast)
Spend 5:00 on the shoulder taps, 2:00 on the walk-to-wall drill, and 3:00 practicing handstand walks.

2 sets:
5 unbroken Sumo Deadlift High Pull

1 set:
7 sumo deadlift high pulls
12 walking lunges
20-ft Handstand Walk

Test
3 rounds for time:
20 Sumo Deadlift High Pull (55/75 lb)
30 Walking Lunge
40-ft Handstand Walk

Training
3 rounds for time:
20 Sumo Deadlift High Pull (55% max clean)
30 Walking Lunge
2 Piked Box Laps

Competition: Rest Day

Stretching
1 set:
1:00 pigeon pose / side

Alternative Athletics: 20 Rounds

11/29/2023

WARM-UP
2 sets:
1:00 Run, Assault Bike, Row, Skierg
10 Good Mornings (PVC)
10 Front Squat
10 Glute Bridges

1 set:
5 Deadlift - shrugs (empty barbell)
5 Power Clean
5 front squats
5 Hang Squat Clean
5 Squat Clean

Every 1:30 x 5 sets:
1 power clean
1 squat clean
1 front squat

NOTES

Use a PVC in the first two sets, and then, an empty barbell in the third set.
Focus on fully extending your hips for all cleans.
For the build-up sets, start light (30-40%) and make 10 to 20-lb jumps building to your first working set (~60-70%).

Test / Training
Every 1:30 for 20 rounds:
1 Power Clean
1 Squat Clean
1 Front Squat
– Perform all three movements as a complex. Start light and add load every other round.

Stimulus & Goals

Heavy day relative to each athlete’s capacity.
Advanced athletes can take bigger jumps targeting maximal loading.
Beginner athletes or those training with less consistency can work to a moderate load and practice dialing in excellent technique.

Strategy

There are a lot of jumps in this workout. Plan on starting somewhere around 60-70% of your best power clean. Then, increase by 5 to 10-lb on as many sets as possible.

Competition: 125 min

Warm up: 25 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 60 min
Part 1
For time:
400 Weighted Box Step (20 in)
– Use a 30/45-lb ruck.
Rest 5:00-10:00 between Part 1 and Part 2

Part 2
2 sets for total reps:
2:00 weighted Walking Lunge
1:00 rest
2:00 weighted squats
1:00 rest
– Use a 30/45-lb ruck.

NOTES

This is week 8 in our preparation for the Hero workout Chad on November 11, 2023.
Learn more, donate to the cause, and register for the event here.
Use weight and height options that represent how you plan to attack the workout on 11/11/2023.
Beginner: no rucksack
Intermediate: 20/30-lb rucksack
Rx’d: 30/45-lb rucksack

Stretching: 10 min
Accumulate:
1:30 Foam Roll Quad
1:30 Foam Roll Upper Back

CrossFit Hero Nate

11/28/2023

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

WARM-UP
2 sets:
1:00 Row
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
– Rest 2:00 between sets.

NOTES

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

Test
Nate
AMRAP 20:
2 Muscle Up
4 Handstand Pushup
8 Kettlebell Swing (53/70 lb)

Training
AMRAP 20:
4 Chest-to-Bar Pullups (band if needed)
8 piked push-up
16 Kettlebell Swing (33% Snatch)

Compare to 11/23/22

Stimulus & Goals

10-15 rounds for most athletes.
Unbroken KB swings the entire workout.
Great opportunity for athletes to perform high-skill gymnastics RX’d.

Strategy

Stay unbroken for as many sets as possible.
If you have completed this workout previously (10/19/2022 in CAP), look up your score. This will give you a goal to shoot for and ideas about potential scaling options.

Competition: 85 min

Warm up: 20 min
See Above

Workout 1: 20 min
Nate
Compare to 11/23/22

Workout 2: 20 min
5 sets:
On a 2:00 clock:
Max-distance Row
– Rest 2:00 between sets.

Stimulus & Goals

1-to-1 work-to-rest ratio.
All levels of athletes can complete this RX’d.
Maintain consistency across all sets.

Strategy

Push the pace at each interval. There is no need to hold back with the built-in rest.
Beginner athletes should shoot for around 300 m.
Advanced athletes should shoot for 500 m.

Workout 3: 15 min
3 sets:
25 weighted GHD Hip Extension
10 strict Strict Toes to Bar

NOTES

Use a GHD hip extension load that allows you to complete the reps in 2 sets or less.
If you need to scale the strict toes-to-bars, try to get your toes up as high as possible without allowing your body to swing.

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

Alternative Athletics: 5 Rounds

11/27/2023

WARM-UP
1 set:
5 Ring Rows
10 knee push-ups
15 Air Squats
:15 Hollow Hold
:15 Superman hold

1 set:
5 Strict Pullup or Strict chin-ups
10 Pushups
15 air squats
:15 hollow hold
:15 superman hold

1 set:
5 Strict Chest-to-Bar Pullup
10 Strict Ring Dips
15 air squats
:15 hollow hold
:15 superman hold
Rest a minimum of :25 (more if needed) between efforts to teach and demonstrate the next focus point.

:35 sec Row
Drive through the heels during the pull.

:35 sec Row
Shoulders in front of the hips at the front of the stroke.

:35 sec Row
Arms extend BEFORE the knees bend during the return.

:35 sec Row
Increase the s/m by returning quicker and pulling harder but while maintaining the same sequencing.

Test / Training
5 sets:
On a 2:00 clock:
Max distance Row
– Rest 2:00 between sets.

SKILL WORK

Beginner: 10-20 abmat sit-ups
Intermediate: 10-20 GHD Sit-up to parallel
Advanced: 20 full-ROM GHD sit-ups

3 sets:
20 GHD sit-ups
20 Good Mornings (35/45 lb)

Competition: Rest Day

RECOVERY
1 set:
1:30 Couch Stretch / leg

Weekly Update 11/26 - 12/2

11/26/2023

11/26
Test
AMRAP 25:
40 Double Unders
20 lateral Bar Over Burpees
10 Deadlift (155/225 lb)
– Rest 1:00 between rounds.

11/27
Test
5 sets:
On a 2:00 clock:
Max distance Row
– Rest 2:00 between sets.

11/28
Test
Nate
AMRAP 20:
2 Muscle Up
4 Handstand Pushup
8 Kettlebell Swing (53/70 lb)

11/29
Test
Every 1:30 for 20 rounds:
1 Power Clean
1 Squat Clean
1 Front Squat
– Perform all three movements as a complex. Start light and add load every other round.

11/30
Test
3 rounds for time:
20 Sumo Deadlift High Pull (55/75 lb)
30 Walking Lunge
40-ft Handstand Walk

12/1
Test
Against a 6:00 running clock:
Run 800 m
Max rep Overhead Squat (75/115 lb)

12/2
Test
Partner Kelly
5 rounds for time with a partner:
400-m Run
30 Box Jumps (20/24 in)
30 Wall Balls (14/20 lb)
– Run together, divide box jumps and wall-ball shots as needed.