Alternative Athletics: 3 Rounds

WARM-UP
EMOM 8:
Min. 1 | 1:00 Assault Bike (slow)
Min. 2 | 5 left-arm DB windmills + 5 Dumbbell Press
Min. 3 | 5 right-arm DB windmills + 5 presses
Min. 4 | 10 PVC Pass-throughs + 10 PVC Overhead Squat

1 set:
200-m Run (slow)
5 Kip Swing
5 kipping knees-to-armpits
5 Knee to Elbow
5 Dumbbell Squat
5 Dumbbell Push Press
5 Dumbbell Thruster

1 set:
200-m run (moderate-to-hard)
10 knees-to-elbows
10 DB thrusters

Pre-workout:
For time:
800-m run
NOTES

• Use a light DB for the EMOM and flow through the movements. The goal is to keep moving for almost the entire 8:00, but at a comfortable pace.
• Move steady through the knees-to-elbows and thruster progressions. Rest as needed between movements and focus on a big swing for the gymnastics, and using the legs to create momentum for the thrusters.
• For the final set, push the run at a faster pace, but don’t burn out out. Finish the run and immediately knock out 10 knees-to-elbows and 10 thrusters.

Rx
3 rounds for time:
200-m Run
20 Knee to Elbow
200-m run
20 DB Dumbbell Thruster (25/40 lb)

INTERMEDIATE
3 rounds for time:
200-m run
20 knees-to-armpits
200-m run
20 DB thrusters (15/25 lb)

BEGINNER
3 rounds for time:
200-m run
20 Hanging Knee Raises
200-m run
10 single-arm DB thrusters / arm (10/15 lb)

Stimulus & Goals

• Finish in 12:00-16:00.
• Keep the runs to 1:00 or less.
• Complete the knees-to-elbows in 2-4 sets and the thrusters in 1-3 sets.

Strategy

• If you’re a strong runner, push the 200s hard and break up the gymnastics and weightlifting into manageable sets. Be mindful of rest breaks — they should be short, but you can afford a break or two if you push the runs to :45 or less each round.
• If you’re not such a great runner, plan to go all out on the pull-up bar and DBs. Don’t take the runs easy, just don’t burn out. Then, when you get to the knees-to-elbows and thrusters, aim to go unbroken for as long as possible.
• Catch a big swing on the knees-to-elbows. A big arch forward creates momentum that makes the back swing and lifting your knees easier. A shorter, quicker swing gets you off the bar sooner, but overly taxes the midline and hip flexors.

Competition: 70 min

Warm up: 15 min
See Above

Workout 1: 20 min
Today’s Rx

Workout 2: 10 min
Main Lift
Post-workout:
On a 10:00 clock:
Build up to a 3-rep-max Clean

NOTES

• We are in Week 8 of our virtuosity lifting cycle. This means we are 2/3 of the way through. Today we are focusing on building up to a heavy 3-rep max within a 10:00 window. Try to complete 3-5 attempts within the 10:00 window. If the weights are easy, make bigger jumps. If the weights feel heavier than normal, make smaller jumps or even consider backing off a bit.
• It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted — a valuable skill in the CrossFit Open.
• Cleans can be performed as power cleans or squat cleans.

Workout 3: 15 min
Accessory
7 sets for load and height:
3 High Pull Clean
5 Seated Box Jump

NOTES

• Accessory – l: Use 90%+ for the clean pulls and focus on speed through the middle of the lift.
• Refer to the video demo for the seated box jumps. Increase the height of the box as you wish.

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