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For Time: 21-15-9 Deadlift (275/185#) Strict Ring Dips 1/17 AMRAP 20: 20 Medicine Ball Clean (20/14 lb) 60 Double Unders 1/18 10 Sets For Load: 1 Shoulder Press 1/19 For Time: 21-18-15-12-9-6-3 Pullups Hang Power Clean (95/65 lb) 1/20 Jerry For Time: 1 Mile Run 2000/1600m Row 1 Mile Run Compare to 5/31/20 21:26 - (Ryan MJ.) 22:05 - Woman Anonymous 1/21 10 Rounds For Time: 1 Power Snatch (185/125 lb) 3 Overhead Squat 1/22 3 Rounds For Max Reps: 1:00 GHD Sit-up 1:00 Walking Lunge 1:00 Bar Muscle up
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Warm Up: 15 min
7 Sets: 250/200m Row NOTES
RX For Time: 1200/900m Row 80 Toes-to-Bar 10 Rope Climb (15 ft.) Intermediate For Time: 1200/900m Row 40 Toes-to-Bars 5:00 Rope Climb Attempts Beginner For Time: 800/600m Row 50 Hanging Knee Raises 20 Pull-to-Stands Accessory Work Accumulate: 50 Alternating Weighted Pistol – or – 3 Sets x 10 DB Split Squats / Leg Competition: 40min Warm up: 15 min see above Workout 1: 20 min RX WOD above NOTES Stimulus & Goals
Strategy
MOVEMENT SUBSTITUTION Row Distance, 6:00 Time Cap Toes-to-Bars Reps, Kipping Knee Raise, Sit-ups, 5:00 Time Cap Rope Climbs Height, 5:00 Time Cap, 30 Commando Pull-ups, 20 Single-Arm Ring Rows / Arm Stretching and Recovery: 5 Min Accumulate: 1:00 pigeon pose / Side 1:00 Tricep Foam Roll / Side Warm up: 15 min
On a 10:00 Clock: 1:00 Row, Assault Bike or Jog 10 Leg Swing / Side :30 Couch Stretch / Side Then . . . 1 Set: 5 Front Squat (45%) 5 Front Squat (50%) 5 Front Squat (55%) RX / Intermediate / Beginner Every 4:00 for 7 Sets: 250m Sprint SKILL WORK Accumulate: 100 Weighted Situps (35/25#)
Competition: 1 hrs 50 min Warm up: 15 min see above Workout 1: 15 min Lifting – A For Load: 5 Front Squat (60%) 3 Front Squats (65%) 1 Front Squat (70%) NOTES
Workout 2: 5 min Lifting – B For Reps: 1:00 Max Unbroken Front Squats (75%) NOTES
Workout 3: 15 min 5 Sets For Load: 12 DB Split Squats / Leg 1:00 Weighted Hip Extensions Hold NOTES
Workout 4: 70 min Maxton 13 Rounds For Time: 8 Strict Pullup 26 Box Steps (24/20#) 21 Burpees
NOTES
Stretching 3 Sets: :30 Banded Hamstring stretch / Side :30 Couch Stretch / Side In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021. Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements. According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.” Warm Up:
3 Rounds "Cindy" 5 Pullups 10 Pushups 15 Air Squats RX Maxton 13 Rounds For Time: 8 Strict Pullup 26 Box Steps (24/20#) 21 Burpees
Scores Uncontested INTERMEDIATE 13 Rounds For Time: 4 Strict Pull-ups 26 Box Step-ups (24/20#) 21 Burpees BEGINNER AMRAP 30: 8 Ring Rows 26 Box Step-ups (20/12#) 21 Up-Downs INTENDED STIMULUS
Competition: rest day Warm Up / Technique: 10 min
1 Set: 10 Clean Grip Deadlift 10 High Pull Clean 10 Muscle Clean 10 Front Squat 10 Hang Power Clean (45/35#) 3 Hang Power Cleans (40%) 3 Hang Power Cleans (50%) 3 Hang Power Cleans (60%) 3 Hang Power Cleans (70%) Rx / Intermediate / Beginner 5 Sets for Load: 5 Back Squat Stimulus & Goals
Strategy
MOVEMENT SUBSTITUTION Back Squat = 5 Sets x 100-ft. Heavy Sled Drag or Prowler Push Competition: 89 min Warm Up: 10 min see above Workout 1: 24 min For Load: Hang Power Clean 8 Sets x 2 Reps NOTES
Workout 2: 25 min Today's WOD Workout 3: 25 min Lifting – B 3 Sets: 10 Barbell Bent Over Row 10 Barbell Bent Over Row Supinated NOTES
Stretching: 5 min Accumulate: 1:00 Banded Hamstring stretch / Side 1:00 Couch Stretch / Side Warm up: 15 min
On a 7:00 Clock :30 Doorway Pec Stretch 10 Pushups 10 Alternating DB Floor Press 1 Set: 5 Bench Press (30%) 5 Bench Press (40%) 5 Bench Press (50%) 5 Bench Press (60%) SKILL WORK Pre-workout: 7 Sets For Load: 2 Shoulder Press RX 5 Rounds For Time: 50-ft. Handstand Walk 150-ft. DB Front Rack Carry (50/35#) 200m Backward Run Stimulus & Goals
Strategy
MOVEMENT SUBSTITUTION Handstand Walk = 2:00 of attempts, 100-ft. DB Overhead Carry 50/35# INTERMEDIATE 5 Rounds For Time: :30 Handstand Walk Attempts 150-ft. DB Front Rack Carry (50/35#) 200m Backward Run BEGINNER 5 Rounds For Time: 50-ft. Bear-crawl 150-ft. DB Front Rack Carry (20/10#) 100m Backward Run Competition: 55 min Warm up: 15 min see above Workout 1: 15 min Lifting – A For Load: 5 Bench Press (50%) 3 Bench Press (60%) 1 Bench Press (70%) NOTES
Workout 2: 5 min Lifting – B 1 Set For Reps: 1:00 Max Unbroken Bench Press (75%) NOTES Avoid true rep failure. Go to volitional failure which means if form changes or if you start to increase rest between reps, then you should stop. You can also consider basing your weight off of 90% of your 1-rep max instead of 100% of your 1-rep max. Workout 3: 15 min Today's RX WOD Stretching: 5 min Accumulate: 1:00 Tricep Lacrosse Ball Roll / Side 1:00 Lat Lacrosse Ball Roll / Side Tomorrow is the Martial Arts Holiday Party. We will be closing at 6pm to give them some room.
-C- WARM-UP: 15 min
3 Sets: 10 Leg Swing / Side :30 Row 10 PVC PVC Pass Through 10 Bare Bar Muscle Snatch then… Technique 1 Set: 10 Snatch Grip Deadlift (45/35#) 10 Snatch High Pull 10 Overhead Squat 10 Hang Power Snatch 5 Hang Power Snatch (45/35#) 3 Hang Power Snatch (30%) 2 Hang Power Snatch (40%) 2 Hang Power Snatch (50%) 1 Hang Power Snatch (60%) 1 Hang Power Snatch (65%) Pre-workout: Build to a heavy Power Clean + Hang Power Clean RX For Time: 15-12-9-6-3 Power Clean (135/95#) Bar Facing Burpee Stimulus & Goals
Strategy
INTERMEDIATE For Time: 7-6-5-4-3 Power Cleans (135/95#) 15-12-9-6-3 Bar-Facing Burpees BEGINNER For Time: 15-12-9-6-3 Power Cleans (75/55#) Bar-Facing Burpees Competition: 82 min WARM-UP: 15 min see above Workout 1: 15 min Lifting – A 7 Sets For Load: 2 Hang Power Snatch NOTES
Workout 2: 25 min Lifting – B For Load: Build to a heavy Power Clean + Hang Power Clean NOTES
Workout 3: 21 min Today's RX WOD Stretching: 6 min 3 Sets: :30 Doorway Pec Stretch / Side :30 Groiner Stretch / Side Warm up:
3 Rounds 30 Cal Assault Bike 30 Double Unders RX AMRAP 15: 25/18 Calorie Row 25 GHD Sit-up (full range of motion) 15 Box Jumps (30/24″) INTERMEDIATE AMRAP 15: 25/18 Calorie Row 25 GHD Sit-ups (to parallel) 15 Box Jumps (24/20″) BEGINNER AMRAP 15: 12/8 Calorie Row 25 Situps 15 Box Steps (20/12″) INTENDED STIMULUS
SKILL WORK 4 Sets: 15 Weighted GHD Hip Extension 12 Weighted Box Step Competition: Rest Day 1/9
AMRAP 15: 25/18 Calorie Row 25 GHD Sit-up (full range of motion) 15 Box Jumps (30/24″) 1/10 For Time: 15-12-9-6-3 Power Clean (135/95#) Bar Facing Burpee 1/11 5 Rounds For Time: 50-ft. Handstand Walk 150-ft. DB Front Rack Carry (50/35#) 200m Backward Run 1/12 5 Sets for Load: 5 Back Squat 1/13 Maxton 13 Rounds For Time: 8 Strict Pullup 26 Box Steps (24/20#) 21 Burpees
Scores Uncontested 1/14 Every 4:00 for 7 Sets: 200m Sprint 1/15 For Time: 1200/900m Row 80 Toes-to-Bar 10 Rope Climb (15 ft.) |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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