Hey Everyone,

Great turnout on Friday for the annual Tag Team Championship Fight Gone Bad. It was great to see returnees as well as new faces. All in all, there were 25 individual workouts and 20 team workouts. Several Personal Records were posted from repeat teams.

We raised a couple hundred bucks for Camp Patriot out of Libby, MT, but many people weren’t aware this was a charity workout. Camp Patriot is similar to the Wounded Warrior Project, only local and with excellent pass through. The program has been doing great things for more than a decade, so I’m glad we can show them some support. Check out the video on Camp Patriot below.

Since some athletes didn't know we were passing the hat, we won’t send the check until the end of the week. Give additional donations to a trainer and we will send it Friday.

Thanks again to everyone who donated, and those who pushed so hard in the workout. It was a great day and truly worth losing my voice . . . again.

​-C-

Warm Up: 15 minutes
3 Sets:
:30 Jumping Jack
10 Good Mornings
:30 Plank
10 Straight Leg Deadlifts

1 Set:
5 Deadlift(40%)
4 Deadlifts (50%)
3 Deadlifts (60%)

NOTES

• Spend another set or two working up to your starting set for the deadlifts.
• During the deadlift warm-up practice a dead stop deadlift where you do not rebound off of the ground.

Rx
For Time:
21 Deadlift (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

Modifications
Run = 2.5 x Distance Bike

Intermediate
For Time:
21 Deadlifts (155/105#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

Beginner
For Time:
21 Deadlifts (95/65#)
400m Run
15 Deadlifts
300m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run

Accessory:
2 Sets:
1:00 GHD Sit-up
1:00 Plank
1:00 Good Mornings

Competition: 80 min

Warm Up: 15 minutes
see above

Workout 1: 15 min
4 Sets For Load:
5 Deadlift (70%)
3 Deadlifts (75%)
2 Deadlifts (80%)
1 Deadlift (90%)

NOTES

• Rest 1:30-2:00 between all sets
• Today’s session continues our focus to build strength volume in our basic lifts. If your specific percentages are particularly challenging, consider reducing the weight by 5-10lbs. Today’s loading should be relatively light.
• You can also consider basing your weight off of 90% of your 1-rep max instead of 100% of your 1-rep max.

Workout 2: 5 min
For Reps:
8+ Deadlifts (80%)
NOTES

• Just like last week’s max effort pieces, avoid true rep failure in Accessory-I. Go to volitional failure which means if the form changes or if you start to increase rest between reps, then you should stop.

Workout 3: 20 min
For Time:
100m Farmer Walks
21 DB Dumbbell Power Clean
400m Run
100m DB Farmer Carry
15 DB Power Cleans
400m Run
100m DB Farmer Carry
12 DB Power Cleans
400m Run
100m DB Farmer Carry
9 DB Power Cleans
400m Run

Stimulus & Goals

• 10:00-15:00
• Larger sets
• Moderate to heavy DB loading
  

Strategy

•  Start with a slow run pace and then increase that pace as the power clean reps decrease. The goal of this workout is to help train you to increase your speed and intensity as you accumulate fatigue. This means that you should maintain a moderate and consistent pace on the cleans and the farmer carry. Only increase speed on those movements if you can similarly increase your pace on the running.

Workout 4: 20 min
5 Sets:
10 DB Front Rack Step-ups (low box)
15 DB Weighted Situps
15 DB Side Bends / Side
15 Single-Arm DB Chainsaw Rows

Stretching: 5 min
​3 Sets:
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Russian Twist

Warm Up:
3 Rounds
10 Ski Jumper
300M Row

Pre-Workout:
EMOM 12:
2 Push Press

Rx
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerk (95/65#)
:20 Assault Bike

Intermediate
AMRAP 10:
7 Box Jumps (24/20″)
15 Push Jerks (75/55#)
:20 Calorie Bike

Beginner
AMRAP 10:
10 Box Steps (20″)
10 Push Jerks (65/45#)
:20 Calorie Bike

​Competition Rest Day

Warm up: 15 min
3 Sets:
1:00 Row, Assault Bike or Jog
:30 Couch Stretch / Side
5 Slow Squat Therapy Squats

1 Set:
5 Back Squat (40%)
5 Back Squats (50%)
5 Back Squats (60%)

Pre-Workout:
5 Sets For Load:
3 Sumo Deadlift

Rx
AMRAP 10:
:30 L-Sit (from floor)
10 Odd-Object Cleans (Atlas Stone Clean)

​Stimulus & Goals

• 5+ Rounds
• Use a heavier pound sandbag, ball, DB, KB, or another odd object for the cleans.
• Maintain :10 holds on the L-sits.

Strategy

• Avoid scaling the L-sit volume, instead scale the movement difficulty by performing a seated L-sit or a hanging L-hold from a bar. You can also only extend a single leg to reduce the loading.
•  For the cleans, use a heavier loading that you can perform 2-3 unbroken reps throughout the entire workout. You can use a sandbag, heavy single KB, or heavy single DB.
•  The goal is to gain strength with an odd object, don’t rush the reps or this workout. Focus on getting more comfortable lifting an odd object.
• If you only have a barbell then use a moderate-heavyweight that you can muscle clean.

Intermediate / Beginner 
AMRAP 10:
:30 Seated L Sit
10 Odd-Object Cleans (Atlas Stone Clean)

Competition: 55 min

Warm up: 15 min
see above

Workout 1: 10 min
4 Sets For Load:
8 Back Squat (65%)

NOTES

• Rest 2:00 between sets.
• This workout is lower intensity, but higher volume from last week’s squat session. Focus on maintaining a consistent squatting pace as well as the consistent time between sets. For the Accessory-I avoid pushing to total failure, similarly, maintain a consistent squatting pace. We will retest heavier lifts toward the end of next week.

Workout 2: 5 min
For Reps:
1:00 Max Unbroken Back Squats (65%)
NOTES

• You want to avoid going to total failure. Instead, go to a set that is at least greater than 10-reps. Terminate your set once your pace changes or your movement quality starts to change. ​

Workout 3: 10 min (tomorrow's WOD)
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerk (95/65#)
:20 Calorie Assault Bike

Stimulus & Goals

• 5+ Rounds
• 40+ Calories
• Use a lighter weight and moderate box jump height

Strategy

• Maximize rounds completed and calories accumulated by finding a consistent pace on the box jumps and push jerks. Avoid trying to sprint the first round at 100% and then dying out on the remaining rounds.
• Consider splitting the push jerks into two sets if perform an unbroken set will completely wear you out.
• Avoid the temptation to use the push press just because the loading is light. Build neurological capacity and technical awareness by sticking to the push jerk.
•  If you don’t have a bike you can substitute a row or ski erg as needed. If you don’t have either perform max d-ball slams in :20 each round.

Workout 4: 10 min
Today's Rx WOD

Stretching: 5 min
3 Sets:
:30 Lacrosse Ball / Foot
:30Doorway Pec Stretch / Side
:30 Standing Hamstring Stretch / Side

Warm up: 5 min 
Assault Bike

RX
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 15 Burpees.

​Intermediate /  Beginner
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 10 burpees.

Competition: Rest Day

Hey everyone,

Here are a couple quick reminders:

This Friday, January 28, is Tag Team Championship Fight Gone Bad. Remember, if you bring someone who hasn't been to the gym in the past 6 months, they can help you with the workout. If not, you are going solo!

February 24 is the first workout of the 2022 CrossFit Open! These will also be the workout of the day on Fridays during the three weeks of competition. However, if you want a T-shirt, you have to register to be on the Alternative Athletics team. The workouts are scalable and open to everyone!

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