Alternative Athletics: 5 Rounds

WARM-UP
1 set:
200-m Run
20 Air Squats
10 Situps
10 Broad Jumps

1 set:
200-m run
15 med ball Front Squat (14/20 lb)
10 V Ups
20 mountain climbers

1 set:
200-m run
15 med ball Push Press to target (14/20 lb)
10 Hanging Knee Raises
10 Up-Downs

1 set:
200-m run
10 Wall Balls
5 Toes-to-Bar

NOTES

• Take your time during the first round and just get the body used to moving, especially during the air squats.
• By round four, you should feel good and ready to take on some of the workout movements. Use the fourth set to find the rhythm and tempo at which you will workout out.

RX / Intermediate
5 rounds for time:
200-m Run
15 Wall Balls (14/20 lb)(9/10 ft)
10 Toes-to-Bar

BEGINNER
5 rounds for time:
200-m run
10 wall-ball shots (8/10 lb)(9/10 ft)
10 Hanging Knee Raises

Post-workout:
5 sets:
Max L-Hold Hang

Stimulus & Goals

• 10:00-15:00.
• Runs in :45-1:15, toes-to-bars in :20-1:00, wall-ball shots in :30-1:00.
• Maintain a steady, consistent pace.
• Classic CrossFit workout with monostructural + gymnastics + weightlifting.

Strategy

• Push the pace on the run, but only as much as it allows you to maintain unbroken sets on the wall-ball shot and the toes-to-bar sets.
• As soon as you get back from the run, get right to your ball and get to work.
• There is no room for dilly-dallying in this workout. Especially if you want a fast time.

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 15 min
Today’s Rx

Workout 2: 20 min
5 sets:
On a 2:00 clock:
4 Power Snatch (105/155 lb)
16 alternating Pistol
Max calorie Row in the remaining time.
– Rest 2:00 between sets.

Stimulus & Goals

• Aim for as many touch-and-go reps as possible with the snatch. Smooth and continuous movement on the single-leg squats.
• Have at least :45 to row for max calories. 75+ calories on the rowers.

Strategy

• Today’s workout is as difficult as you want to make it. If you feel like you need a bit of recovery, move at a smooth pace and consider lightening the load on the snatch. If you feel like you want to burn it down, really push the pace on the rower. After the snatches and single-leg squats, you should have about 1:00 to motor on the rower.
• Focus on keeping your balance and transitioning smoothly into the next foot on the single-leg squats. Slightly leaning toward the squatting foot or even holding the non-squatting foot can help with balance. Remember to send your hips back on the squat and let your chest fold toward your squatting thigh. This is the best technique for the single-leg squat.
• On the rower, focus on the stroke rate. The goal is to keep this number above 25 strokes per minute for as much of your time as possible.
• If the snatches and single-leg squats take longer than a minute on the first set, reduce the load or make the single-leg squats a little easier.

Workout 3: 15 min
5 sets for speed and load:
5 High Hang Snatch
5 Snatch Balance

NOTES

• Get under the bar as fast as possible with both movements. The high hang snatch is about pulling yourself under the bar and the snatch balance is about pressing yourself down into the bottom of the overhead squat. With the snatch balance, you can start with a dip drive. Refer to the videos below.

Stretching: 10 min
2 sets:
:30 Leg Swing / leg
:30 Standing Hamstring Stretch / leg