Alternative Athletics: 3 Rounds

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

1 set:
50 mountain climbers
10 Samson stretches
10 reps plate squat therapy
10 Burpees
10 Shoulder Press (light DBs)

1 set:
100-m jog
5 dumbbell front squat (light DBs
5 Dumbbell Push Press
5 Dumbbell Thruster

3 sets:
3 burpees
3 Dumbbell Snatch
3 DB thrusters
– Rest 1:00 between sets.

NOTES

• Spend time with the lighter DBs focusing on developing better movement patterns.
• Increase the loading of the dumbbells in the last 3 sets, until you find your load for the workout.

RX / Intermediate
3 rounds for time:
20 Burpees
21 Dumbbell Snatch (35/50 lb)
12 Dumbbell Thruster (35/50 lb)

BEGINNER
2 rounds:
50 Dumbbell Thruster (35/45 lb)
50 Kettlebell Swing (26/35 lb)

Stimulus & Goals

• Newer CrossFit benchmark.
• 8:00-13:00.
• Fastest threshold we can maintain without slowing down, but a little slower than a sprint.

Strategy

• Reduce the speed on the burpees in an attempt to keep moving. Really try to go unbroken on the snatches and thrusters, but don’t be surprised if you have to break the thrusters into two sets. If you do, try not to get caught staring at the DBs for too long. Take a couple of deep breaths and get back to it.
• Use a step-up on the burpees if you feel yourself slowing down. The step-up is a great way to keep moving without sacrificing a ton of time.

SKILL WORK
3 sets:
4 KB Turkish Get-up / arm
8 KB windmills/arm

Competition: 75 min

Warm up: 20 min
See Above

Workout 1: 15 min
Ellen

Workout 2: 15 min
3 sets:
7 Deadlift
– Building to your heaviest set of 7.

NOTES

• Welcome to week 8 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. As these weights become heavy, stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.
• The basic lifts are changing, and we are now performing both the overhead squat and deadlift. This week we will be establishing a 7-rep max!

Workout 3: 15 min
3 sets:
12 tempo Romanian deadlift

NOTES

• Find one weight and stay there for all 3 sets. Use a slow and controlled tempo today to focus on building muscle and strength in your posterior chain. Take 3 seconds to lower each rep, and pause in the finishing position for one second before standing. The finishing position should be about 1″ off the floor, the weights should never touch the floor during this movement.

Stretching: 10 min
1 set:
1:00 Banded Shoulder Stretch / Side
1:00 pigeon pose / side