WARM-UP
2 sets: 10 alternating Scorpion Stretch :30 Plank 10 toe-touches 1:00 Run, Assault Bike, Row, or Skierg 1 set: 5 Deadlift (empty barbell) 10 Situps :20 Jumping Jack 5 Hang Power Snatch 10 V Ups :20 jumping jacks 5 hang power snatches 10 Hanging Knee Raises :20 jumping jacks 5 hang power snatches 10 Toes-to-Bar 3 sets: 5 deadlifts 5 hang power snatches NOTES
Pre-workout: EMOM 6: 2 Hang Power Clean – Build to a heavy double. RX On a 1:30 clock x 5 sets: 10 Toes-to-Bar 10 Deadlift (75/115 lb) Max unbroken Hang Power Clean – Rest 1:00 between sets. INTERMEDIATE On a 1:30 clock x 5 sets: 10 knees-to-armpits 10 deadlifts (65/95 lb) Max unbroken hang power cleans – Rest 1:00 between sets. BEGINNER On a 1:30 clock x 5 sets: 10 Hanging Knee Raises 10 deadlifts (55/75 lb) Max unbroken hang power cleans – Rest 1:00 between sets. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min For time: 5 Strict Muscle up 100 Double Unders 4 strict muscle-ups 80 double-unders 3 strict muscle-ups 60 double-unders 2 strict muscle-ups 40 double-unders 1 strict muscle-up 20 double-unders Stimulus & Goals
Workout 3: 15 min 5 sets: Every 3:00 complete: 5 high Box Jumps 50-m Prowler Push NOTES
Stretching: 10 min 2 sets: :30 alternating Scorpion Stretch :30 forearm stretch / side
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1/22
RX On a 1:30 clock x 5 sets: 10 Toes-to-Bar 10 Deadlift (75/115 lb) Max unbroken Hang Power Clean – Rest 1:00 between sets. 1/23 RX For load: 3-3-3-3-3 Bench Press 3-3-3-3-3 Shoulder Press 3-3-3-3-3 Push Press 1/24 RX 4 rounds for reps: 1:00 max Box Steps (20/24 in) 1:00 max calorie Assault Bike – Rest 1:00 between rounds 1/25 18.1 RX AMRAP 20: 8 Toes-to-Bar 10 single-Dumbbell Hang Clean and Dumbbell Push Jerk (35/50 lb) 12/14 calorie Row 1/26 RX For time: 150 Wall Balls (14/20 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 Burpees to a plate. 1/27 Tag Team Championship Fight Gone Bad 5 Rounds 1 min max Wall Balls 20 / 14# 1 min max Sumo Deadlift High Pull 75 / 55# 1 min max Box Jumps 20 / 18" 1 min max Push Press 1 min max calorie Row 1 min rest 1/28 RX AMRAP 15 with a partner: 60 synchro Situps 40 Box Jumps (20/24 in) 20 Chest-to-Bar Pullups WARM-UP
1 set: 50 mountain climbers 10 Kang squats (unloaded) 10 Cossack Squat 10 Scorpion Stretch 10 Pushups 3 set: 1:00 Assault Bike 5 dumbbell front squat 5 Bar Facing Burpee 2 set: 5 Deadlift 5 Front Squat 5 Hang Squat Clean 5 Squat Clean – Use an empty barbell. 4-5 sets: 1 Power Clean + 1 Squat Clean – Build in load to get an idea of your first lift after finishing part 1 for the workout. NOTES
Pre-workout: Accumulate: 30 KB Turkish Get-up RX AMRAP 20 with a partner: 50 calorie Assault Bike 100 Kettlebell Swing (53/70 lb) 20 Wall Walk – Split work as needed; 1 partner works at a time. INTERMEDIATE AMRAP 20 with a partner: 40 calorie bike 80 KB swings (35/53 lb) 14 wall walks – Split work as needed; 1 partner works at a time. BEGINNER AMRAP 20 with a partner: 30 calorie bike 60 KB swings (18/26 lb) 10 Inch-worm + knee push-ups – Split work as needed, 1 partner works at a time. Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 15 min 18.2 and 18.2A On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Front Squat (35/50 lb) Bar Facing Burpee For load: 1-rep-max Clean Stimulus & Goals
Workout 2: 30 min 4 sets for time: 800-m Run or 1,600/2,000-m C2 Assault Bike – Rest 3:00 between efforts. NOTES
Workout 3: 15 min 4 sets: 20 weighted sit-ups 10 DB side bends / side 100-ft single-arm DB Waiter Walks / arm NOTES
Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg WARM-UP
EMOM 9: Min. 1 | :45 Assault Bike (easy) Min. 2 | 15 GHD Hip Extension Min. 3 | 7 DB Goblet Squat (building) – Pause at the bottom of each goblet squat. 2 sets: 5 hang muscle cleans 5 Front Squat 5 tall squat cleans 5 Hang Squat Clean – Use an empty barbell. 4-5 sets: 3 hang squat cleans – Build in load to just under your first working set. NOTES
For time: 21-15-9-15-21: Calorie Row Chest-to-Bar Pullups INTERMEDIATE For time: 21-15-9-15-21: Calorie row Pullups BEGINNER For time: 12-9-6-9-12: Calorie row Jumping pull-ups Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 15 min 3 sets for load: 3 Hang Squat Clean – Build to a 3-rep max. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES
Workout 2: 10 min 3 sets for load: 3 High Pull Clean grip – Build to a heavy set of 3 reps. NOTES
Workout 3: 15 min Today’s Rx Stretch: 10 min Accumulate: 1:00 Banded Shoulder Stretch / Side WARM-UP
1 set: 10 over-the-fence 10 under-the-fence 20 Walking Lunge 10 Inch-worm + Pushups 10 Alternating Spiderman Stretch 20 alternating hip taps 10 Jumping Lunge 10 jump squat 20 double knee tucks 1 set 5 - 10 pause DB Goblet Squat 20 sec Bar Facing Burpee 5-10 DB goblet squat 20 sec bar facing burpees 5 - 10 dumbbell front squat 20 sec bar facing burpees 1 set w/ Barbell 5 Deadlift + shrug 5 Muscle Clean 8-10 Hang Squat Clean 8-10 Squat Clean On a 8 min clock Build up to 75 - 80% of 1 rep max clean 1 set: 2-3-4 DB squats Bar-facing burpees then… 1 clean (starting weight) RX Open 18.2 18.2A On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: dumbbell front squat (35/50 lb) Bar Facing Burpee For load: 1-rep-max Clean INTERMEDIATE On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (20/35 lb) Bar-facing burpees – Athletes may step over their bar. For load: 1-rep-max clean BEGINNER On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (10/15 lb) Bar-facing burpees – Athletes may step over their bar. For load: 1-rep-max clean Competition: Rest Day Stretching: Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves Alright Y’all:
I screwed up and double-booked Feb 11, the date of the "Speed Dating Competition." Since I will not be in town, I'm not going to stick the other trainers with running a competition without me. Right now, Suzanne's taking on a rather significant career change and her future schedule is up in the air. Ali and Kelia are in school which would leave Adam and I running the competition. I'm not saying we can't do it, but none of you have enough time for a three-event competition and only two judges. Here is the plan: Next Friday, Jan 27, is the Tag Team Fight Gone Bad competition, which will be a fundraising WOD. Bring a workout partner who has not been to this gym in the last 6 months. Feb 16 is the start of the 2023 CrossFit Open, the international 3-WOD competition you can do in our gym over the course of three weeks. One workout per week. You have to register to be on the gym’s team shirt. With the first quarter of the year being pretty well stacked, we are moving the "Speed Dating Competition" to May 20, when we can have the garage doors open and trainers have less on their plates. It will remain a three-workout competition. The format will be to see who the best date is., as each workout will be with a random person drawn immediately before the WOD. Let me know if you have any questions. -C- WARM-UP
1 set: 3:00 Row 3:00 Skierg 2 sets: 5 Deadlift to mid-thigh 5 deadlift+shrugs 5 Muscle Snatch 5 Overhead Squat 5 Hang Squat Snatch 5 Squat Snatch – Use a PVC on the first set and an empty barbell on the second. 4-5 sets: 3 hang squat snatches – Build in load to just under your first working set. NOTES
Pre-workout: On an 5:00 clock: Max distance Handstand Walk RX AMRAP 15: 1:00 Handstand 1:00 L-Sit 15 Shoulder Press (65/95 lb) 15 GHD Sit-up INTERMEDIATE AMRAP 15: :30 handstand hold :30 L-sit 15 shoulder presses (55/75 lb) 15 GHD sit-ups (to parallel) BEGINNER AMRAP 15: :30 Plank :30 seated leg raise 15 shoulder presses (35/45 lb) 15 Situps Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 15 min 3 sets for load: 3 Hang Squat Snatch – Build to a 3-rep max. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES
Workout 2: 10 min 3 sets for load: 1 Snatch Balance 2 Overhead Squat – Build to a heavy set of the complex. NOTES
Workout 3: 15 min Today’s Rx Workout 4: 10 min For completion: 50 Bent over row (95/135 lbs) – Rest as needed. NOTES
Stretching: 10 min 2 sets: 1:00 Foam Roll Quad / side 15 reach, roll, and lift on foam roller WARM-UP
2 sets: 1:30 Row (easy) 10 Up-Downs + Broad Jumps 10 Box Steps 10 alternating Reverse Lunges 1 set: :45 row (easy) :45 row (moderate) 20 Air Squats 10 Burpees + vertical jumps to target (12″) 1 set: :30 row (easy) 1:00 row (hard) 10 Burpee Box Jump Over 10 Pistol NOTES
RX / Intermediate 7 sets for load: 5 strict Weighted Pull up 5 strict weighted ring dip BEGINNER 7 sets: 5 strict banded Pullups 5 strict banded Ring Dips Post-workout: 400-m DB farmers carry Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 10 min Yesterday’s Rx AMRAP 8: 2 alternating Pistol 2 Box Jump Over (20 in) 4 alternating Pistol 4 box jump-overs 6 alternating Pistol 6 box jump-overs – Continue adding 2 reps to each movement until time expires. Stimulus & Goals
Workout 2: 20 min BIKE DEADLIFT EMOM 20: Min. 1 | 10/15 cal Assault Bike Min. 2 | 3 Deadlift (225/315 lb) Stimulus & Goals
Workout 3: 25 min Today’s Rx Stretch: 5 min 2-3 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts Warm up:
1 set: 10 Single-leg Box Steps (right) 10 Single-leg Box Steps (left) 10 Box Steps alternating 1 set: 20 Single-Unders 20 Single-unders run in place 20 Single-under crossovers 1 set: 10 Jump and land in a partial squat 10 Box step-up + step-off and land in a partial squat 10 High jumps in place 1 set: 20 Single-under crossovers 20 Single-unders left leg 20 Single-unders right leg 1 set: 5 Box Jumps 5 Box Jump Over 5 Box jump over (clear box) 1 set: 30 sec long step Reverse Lunges 30 sec narrow stance squat (no weight) 30 sec assisted Pistol (use band from pull up bar) 30 sec pistol 2 sets: 2 alternating Pistol 2 box jump-overs Pre-workout: On an 6:00 clock: Build to a max height box jump RX AMRAP 8: 2 alternating Pistol 2 Box Jump Over (20 in) 4 alternating Pistol 4 box jump-overs 6 alternating Pistol 6 box jump-overs – Continue adding 2 reps to each movement until time expires. INTERMEDIATE AMRAP 8: 2 alternating Pistol to a box (16 in) 2 box jump-overs (20 in) 4 alternating Pistol to a box 4 box jump-overs 6 alternating Pistol to a box 6 box jump-overs – Continue adding 2 reps to each movement until time expires. BEGINNER AMRAP 8: 2 alternating Reverse Lunges 2 Box Steps-overs (20 in) 4 alternating reverse lunges 4 box step-overs 6 alternating reverse lunges 6 box step-overs – Continue adding 2 reps to each movement until time expires. Competition: Rest Day Stretch: 1 set: 1:30 lacrosse ball calf roll / leg 1:00 seated hamstring stretch / side Warm Up
4 sets: 200-m jog 10 alternating single-leg toe touches 10 Inch-worm + Pushups 10 Samson stretches 10 alternating toe-touches in plank 10 Air Squats + Good Mornings NOTES
RX / Intermediate For time with a partner: 1600-m Run 1200-m sandbag carry 1600-m run – Split the runs in 200-m increments. – Split the carry as needed. BEGINNER For time with a partner: 800-m run 800-m sandbag carry 800-m run – Split the runs in 200-m increments. – Split the carry as needed. Stimulus & Goals
Competition: 1hr 50 min Warm up: 20 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min 3 sets for load: 2 Pause Split Jerk 1 Split Jerk – Pause in the dip of the jerk for :01. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES
Workout 3: 10 min 3 sets for load: 3 Back Squat – All sets between 80-90% of 1-rep max. NOTES
Workout 4: 25 min Feb 1, 22’ For time: 800/1,000-m Assault Bike Rest 1:00 1,600/2,000-m Assault Bike Rest 2:00 2,400/3,000-m Assault Bike Rest 3:00 3,200/4,000-m Assault Bike Stimulus & Goals
Stretch: 10 min 1 set: :30 Standing Hamstring Stretch / side :30 pigeon pose / side :30 standing hamstring stretch/side 1:00 saddle stretch |
808 4th Ave N
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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