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RX 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. 1/16 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. 1/17 RX 7 sets for load: 5 strict Weighted Pull up 5 strict weighted ring dip 1/18 RX AMRAP 15: 1:00 Handstand 1:00 L-Sit 15 Shoulder Press (65/95 lb) 15 GHD Sit-up 1/19 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 1/20 RX For time: 21-15-9-15-21: Calorie Row Chest-to-Bar Pullups 1/21 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.
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WARM-UP
1 set: 5 Inch-worm + Pushups 10 banded PVC Pass-throughs 15 banded Banded pull aparts 1 set: 20 pulls on Rower 10 Good Mornings (empty barbell) 10 Kip Swing 5 Burpees 1 set: 20 pulls on rower 10 Deadlift (empty barbell) 10 kip swings (bigger) 5 burpees 1 set: 20 pulls on rower 10 deadlift (increase loading) 5-10 kipping Pullups 5 burpees 1 set: 20 pulls on rower 5 deadlift (increase loading) 5 Burpee Pull up NOTES
RX 3 rounds for time: 30/40 calorie Row 20 Deadlift(155/225 lb) 10 Burpee Pull up – Rest 1:00 between rounds. INTERMEDIATE 3 rounds for time: 21/30 calorie row 20 deadlift (105/155 lb) 10 burpee pull-ups – Rest 1:00 between rounds. BEGINNER 3 rounds for time: 15/21 calorie row 20 deadlift (55/75 lb) 10 burpee jumping pull-ups – Rest 1:00 between rounds. Post-workout: 1 set: 100 abmat sit-ups – Perform the first 50 reps as fast as possible. Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min Today’s Rx Workout 2: 15 min EMOM 15: Minute 1 | 6 Muscle Up Minute 2 | 2 Rope Climb (15′) Minute 3 | 12 Reverse Lunges (105/155 lb) – Barbell in the back rack position. Stimulus & Goals
Workout 3: 15 min Accumulate: 3:00 L-Sit NOTES
Stretching: 10 min Accumulate: 2:00 Foam Roll Low Back 2:00 Foam Roll Upper Back 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 Up-Downs 10 Shoulder Press (empty barbell) 2 sets: :30 Single-Unders 5 front-rack stretch (empty barbell) 5 Push Press 5 Thruster 3 sets: :30 Double Unders 3 thrusters – Rest 1:00 between sets. NOTES
Pre-workout: EMOM 8: 1 thruster RX 17.5 10 rounds for time: 9 Thruster (65/95 lb) 35 Double Unders INTERMEDIATE 10 rounds for time: 9 thrusters (55/75 lb) 35 double-unders BEGINNER 7 rounds for time: 9 thrusters (35/45 lb) 35 Single-Unders Stimulus & Goals
Competition: 80 min Warm up: 20 min See above Workout 1: 20 min 17.5 Workout 2: 15 min EMOM 14: Min. 1 | 10 DB bench presses (heavy) Min. 2 | 5 Hang Power Snatch Stimulus & Goals
Workout 3: 15 min 7 sets: :40 handstand shoulder taps (nose to the wall) – Rest :20 :40 alternating DB Renegade Row – Rest :20 NOTES
Stretching: 10 min 2 sets: :30 foam roll IT band / leg :30 Lacrosse Ball Roll / Foot Warm up:
2 sets: :20 Arm Circles forward and backward :20 High Knees in place :20 Shoulder Taps :20 knee push-ups – No rest between movements and :20 rest between sets. 1 set: :30 Box Steps :30 tempo Pushups (:03 down, :01 hold) :30 Scap Pull up 1 set: :30 Box Jumps :30 push-ups :30 Kip Swing 1 set: 5 hand-release knee push-ups 5 hand-release knee push-ups (faster) 5 kipping leg raises 5 kipping leg raises (faster) 5 Hand Release Push-ups 5 hand-release push-ups (faster) 5 Toes-to-Bar 5 toes-to-bars (faster) – Rest :10-:20 between all movements. Pre-workout: EMOM 12: Min. 1 | :20 Box Jump Over Min. 2 | :20 Chest-to-Bar Pullups RX For time: 21-15-9: Hand Release Push-ups Toes-to-Bar INTERMEDIATE For time: 21-15-9: Hand-release push-ups knees-to-armpits BEGINNER For time: 21-15-9: Hand-release push-ups V Ups Competition: Rest Day Stretching: 1 set: :45 Lat Lacrosse Ball Roll / side 1:00 Yoga - Cobra Position WARM-UP
1 set: 1:00 Row 10 alternating Scorpion Stretch 10 KB or Dumbbell Deadlift 1 set: 1:00 row 10 alternating hamstring scoop stretch 20 single arm alternating kb swing 1 set: 1:00 row 10 Burpees + Broad Jumps 10 Russian KB swing 1 set: 1:00 row 10 Russian KB swings NOTES
Pre-workout: 3 sets: 5 Kettlebell Snatch / arm – increase weight across sets RX 5 rounds for time: 400/500-m Row 20 Russian KB swing (53/70 lb) INTERMEDIATE 5 rounds for time: 400/500-m row 20 Russian KB swings (35/53 lb) BEGINNER 5 rounds for time: 200/250-m row 20 Russian KB swings (18/26 lb) Competition: 75 min Warm up: 20 Min See Above Workout 1: 20 min Today’s Rx Workout 2: 15 min 3 sets for load: 1 Snatch High Pull 1 Hang Power Snatch 1 Hang Squat Snatch 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES
Workout 3: 10 min 3 sets for load: 5 hang Snatch High Pull – Build to a heavy set of 5 reps. NOTES
Stretching: 10 min 2 sets: 1:00 Foam Roll Low Back 1:00 Foam Roll Quad WARM-UP
5 sets: :40 easy Row :20 hard row 1 set: :30 Scorpion Stretch / side :30 Elbow to Instep / leg :30 hamstring stretch / leg 10 squat-to-stand 1 set: 5-8 hang muscle cleans 5-8 high hang clean 5 Hang Power Clean 5 Hang Squat Clean – Use an empty barbell. 3-4 sets: 1 High Pull Clean 1 hang power clean 1 hang squat clean – Build in load to just under your first working set. NOTES
Pre-workout: 6 sets: 1:00 max distance Handstand Walk or max rep Wall Walk – Rest 1:00 RX AMRAP 10: 1-2-3-4-5… etc. Power Clean (95/135 lb) Deficit Handstand Pushup (4/2 in) INTERMEDIATE AMRAP 10: 1-2-3-4-5… etc. Power clean (65/95 lb) Deficit piked push-up (3/1.5 in) BEGINNER AMRAP 10: 1-2-3-4-5… etc. Power clean (35/45 lb) Dumbbell Push Press (10/15 lb) Stimulus & Goals
Competition: 85 min Warm up: 20 min See Above Workout 1: 15 min 3 sets for load: 1 High Pull Clean 1 Hang Power Clean 1 Hang Squat Clean 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES
Workout 2: 10 min 3 sets for load: 5 deficit clean Deadlift (2 in) – Build to a heavy set of 5 reps. NOTES
Workout 3: 10 min Today’s Rx Workout 4: 20 min 4 sets for quality: 25 seated leg raise 5 L-Sit Pullups 5 Wall Walk NOTES
Stretching: 10 min 2 sets: :30 double forearm stretch :30 lacrosse ball pec mash / side Warm Up
2 sets: :20 Single-Unders :20 Burpees-to-target (6 in) – Rest :30 2-3 sets: 5 Push Press (building) – Rest 1:00 between sets. RX / Intermediate / Beginner For load: Push Press 5-5-3-3-3-1-1-1-1-1 Post-workout: 3 x AMRAP 1:30: 50 Double Unders Max-rep Burpees-to-target – Rest 1:00 between sets. Competition: Rest Day Stretching: Accumulate: 1:00 Banded Shoulder Stretch / Side Warm Up
1 set: P1: :45 Assault Bike P2: :45 unweighted Good Mornings 1 set: P1: :45 bike P2: :45 Plank hip taps 1 set: P1: :45 bike P2: :45 Situps 2 sets: 5-10 GHD Sit-up – Rest 1:00 between sets. 1 set: 10 sit-ups 7/10-cal. Bike 10 GHD sit-ups RX 3 rounds for time: 25 Situps 18/25 cal. Assault Bike – Rest 2:00 3 rounds for time: 25 GHD Sit-up 18/25 cal. Assault Bike INTERMEDIATE 3 rounds for time: 25 sit-ups 12/18 cal. Bike – Rest 2:00 3 rounds for time: 15 GHD sit-ups 12/18 cal. Bike BEGINNER 3 rounds for time: 10 sit-ups 7/10 cal. Bike – Rest 2:00 3 rounds for time: 10 sit-ups 7/10 cal. Bike Post-workout: 3 sets: 20 single arm alternating kb swing / arm (eye level) 15 GHD Back Extension Competition: Rest Day Stretching: Accumulate: 1:00 pigeon pose / side 1/8
RX 3 rounds for time: 25 Situps 18/25 cal. Assault Bike – Rest 2:00 3 rounds for time: 25 GHD Sit-up 18/25 cal. Assault Bike 1/9 RX For load: Push Press 5-5-3-3-3-1-1-1-1-1 1/10 RX AMRAP 10: 1-2-3-4-5… etc. Power Clean (95/135 lb) Deficit Handstand Pushup (4/2 in) 1/11 RX 5 rounds for time: 400/500-m Row 20 Russian KB swing (53/70 lb) 1/12 RX For time: 21-15-9: Hand Release Push-ups Toes-to-Bar 1/13 RX 17.5 10 rounds for time: 9 Thruster (65/95 lb) 35 Double Unders 1/14 RX 3 rounds for time: 30/40 calorie Row 20 Deadlift(155/225 lb) 10 Burpee Pull up – Rest 1:00 between rounds. WARM-UP
2 sets: 1:00 Single-Unders 10 Muscle Snatch 10 snatch-grip Push Jerk 10 snatch-grip Overhead Lunge 10 alternating Alternating Spiderman Stretch – Use either a PVC or an empty barbell. 1 set: 10 Kip Swing on rings 10 jumping ring dips 10 Overhead Squat (empty barbell) 10 Bar Facing Burpee 10 low-ring muscle-up transitions 3 sets: 5 bar-facing burpees 5 overhead squats 2 ring Muscle Up – Rest as needed between movements and sets. NOTES
CrossFit Open 11.4 RX AMRAP 10: 60 Bar Facing Burpee 30 Overhead Squat (90/120 lb) 10 Muscle Up INTERMEDIATE AMRAP 10: 60 bar-facing burpees 30 overhead squats (65/95 lb) 10 jumping ring muscle-ups BEGINNER AMRAP 10: 40 burpees 30 overhead squats (empty barbell) 10 jumping chest-to-bar pull-ups Stimulus & Goals
Competition: 75 min Warm up: 20 min See above Workout 1: 10 min 11.4 Workout 2: 20 min Tomorrow’s Rx 3 rounds for time: 25 Situps 18/25 cal. Assault Bike – Rest 2:00 3 rounds for time: 25 GHD Sit-up 18/25 cal. Assault Bike Stimulus & Goals
Workout 3: 15 min Every 3:00 for 15:00: 8 DB r Bulgarian split squats (8/leg) 15 barbell Good Mornings NOTES
Stretching: 10 min 2 sets: 1:00 Foam Roll Low Back :30 cat-cow :30 standing pike stretch |
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May 2024
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