Blog Archives - Alternative Athletics

Alternative Athletics: Three Steps Down

2/28/2022

WARM-UP
2 sets:
1:00 Run, Assault Bike, Row, or Double Unders
5 Snatch Grip Deadlift to mid-thigh (45/35 lb)
5 Snatch High Pull
5 Muscle Snatch
5 Overhead Squat
5 Hang Snatch
5 Snatch

2 sets:
5 snatches (add 5-25 lb to each side)
10 Box Steps (Set 1) / 10 Box Jumps (Set 2)

Pre-workout:
On a 8:00 clock:
Build up to a 2-rep Power Snatch
- ignore if doing full competition programming

Rx
21-15-9
Snatch (115/75 lb)
Box Jumps (24/20 in)

INTERMEDIATE
For time:
21-15-9
Snatches (95/65 lb)
Box jumps (24/20 in)

BEGINNER
For time:
21-15-9
Snatches (45/35 lb)
Box jumps (20/16 in)

Stimulus & Goals

Finish between 6:00-10:00
No more than 3 sets on the first set of snatches.
Don’t stop moving on the box jumps.

Strategy

If the Rx’d load is relatively light, consider trying to link together as many reps as possible in each set. Maybe 21 reps unbroken or 11/10 in the first set. Otherwise, consider breaking the first set into 7/7/7.
Keep moving on the box jumps, but don’t forget to breathe and try to catch your breath before heading back to the bar.
As you get tired on the snatches, remind yourself to jump and punch the bar overhead.

Competition: 61 Min

Warm-up: 15 minutes
See above

Workout 1: 10 minutes
Today's Rx

Workout 2: 10 minutes
Post-workout:
On a 10:00 clock:
Build up to a 5-rep max Snatch

NOTES

If you are performing the class workout, do not build up to a heavy 2-rep snatch prior to the class. Practice your technique instead and build up to your working weight for the class workout.
It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted — a valuable skill in the CrossFit Open.
Snatches may be performed as power snatches or squat snatches.

Workout 3: 15 minutes
Accessory
3 sets:
10 snatch-grip shrugs
10 supinated snatch-grip bent-over rows
20 weighted sit-ups
20 Evil Wheel

NOTES

In Accessory, only increase load if you can maintain unbroken sets.
Rest up to 1:00 between movements and 2:00 between sets.

Workout 4: 16 minutes
Conditioning
EMOM 16:
Min. 1 | :40 calorie Row
Min. 2 | :40 Bar Facing Burpee

Stimulus & Goals

Push for one more rep
10-20 calories in each interval
8-15 burpees in each interval

Strategy

Take the first few rounds to see where you are. Work on sustaining across the first four rounds and then try to increase the pace in the remaining rounds.

Stretching: 5 minutes
2 sets:
:30 Doorway Pec Stretch / side
:30 Banded Shoulder Stretch / Side

CrossFit Open: 15.4

2/27/2022

WARM-UP
2 sets:
1:30 Row / Assault Bike / Ski Jumper / Run
5 Inch-worm + 1 Pushups / rep
10 empty Deadlift
3 Wall Walk
10 empty High Pull Clean

1 set:
3 handstand push-up negatives
:20 headstand hold
3 kipping Handstand Pushup
10 handstand shoulder taps, slow
5 kipping Handstand Pushup

1 set:
10 Hang Power Cleans (empty bar)
10 tall power cleans (empty bar)
10 Power Clean (empty bar)

1 set:
7 Power Clean
5 power cleans
3 power cleans

NOTES

Pick a machine to get the heart rate high and then work on loosening up the backside of the body and overhead position with the empty bar and wall walks.
Quickly warm up the HSPU. If performing this with the class, perform 5 sets of a 50-ft handstand walk after warming up the handstand push-ups and before the power cleans.
Build in load to 3 quick reps at workout weight for the power clean.

Pre-workout:
5 sets:
50-ft. Handstand Walk

RX
15.4
AMRAP 8:
3 Handstand Pushup
3 Clean (185/125 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

INTERMEDIATE
AMRAP 8:
3 handstand push-ups
3 cleans (135/95 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans . . .

BEGINNER
AMRAP 8:
3 Hand Release Push-up
3 cleans (75/55 lb)
6 hand release push-ups
3 cleans
9 hand release push-ups
3 cleans
12 hand release push-ups
6 cleans . . .

Stimulus & Goals

Complete the round of 15+ handstand push-ups.
Keep the HSPU unbroken as long as possible.
Push the intensity to see where athletes’ HSPU capacity is before the Open.

Strategy

Only perform touch-and-go power cleans if you’re able to immediately pick up the bar and kick up to the wall as soon as you’re done. Otherwise, give your arms and shoulders a break by performing fast singles.
Get the first clean out of the way ASAP every round. From there, move faster or slower based on how the first rep feels.
Stay unbroken as long as possible on the HSPU, but never reach failure. If a rep gets slow or grindy, come down immediately. You should always choose to kick down and never feel like you have to kick down.

Stretching: 10 minutes
3 sets:
10 ATY Drill
:30 Doorway Pec Stretch / side

Competition: Rest Day

Weekly Update 2/27 - 3/5

2/27/2022

2/27
CrossFit Open 15.4
AMRAP 8:
3 Handstand Pushup
3 Clean (185/125 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

2/28
21-15-9
Snatch (115/75 lb)
Box Jumps (24/20 in)

3/1
For time:
100 Double Unders
21 Front Squat (115/75 lb)
21 Push Press (115/75 lb)
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses

3/2
4 rounds for reps:
3:00-cal. Row
1:00 Muscle Up

3/3
10 sets for load:
2 Back Squat

3/4
CrossFit Open 22.2
Your guess is as good as mine!

3/5
For Time
3,000/2,100-m Assault Bike
75 Kettlebell Swing (32/24 kg)
1,000/800-m Row
60 Wall Balls (20/14 lb)
800-m Run
45 Pullups

Alternative Athletics: 5 Rounds

2/26/2022

WARM-UP
1 set:
1:00 Row for meters
:30 Hollow Hold
30 Shoulder Taps
1:00 row for meters
:30 hollow rocks
20 piked shoulder taps
1:00 row for meters
:30 Arch Rock
10 handstand shoulder taps
1:00 row for meters

1 set:
10 Scap Pull up
10 Kip Swing
10 kipping leg raises
:20 Handstand
5 Toes-to-Bar
:20 Handstand
5 toes-to-bars

NOTES

The goal on the rower is to start slow and gradually increase the pace with each set. Finish at a hard pace for 1:00.
For all shoulder tap / handstand-tap variations, emphasize shifting the body and the shoulders side to side before lifting the hand. DO NOT just try to lift the hand as quickly as possible. Try to move in such a way that you would be able to hold on one hand for a second or two before falling.
Work on finding a narrow hand placement in the 2 x :20 handstand holds to prep for the workout.

Pre-workout:
EMOM 5:
1-5 Waiter Walks

RX
5 rounds for time:
1:00 Handstand
21 Toes-to-Bar

INTERMEDIATE
5 rounds for time:
1:00 handstand hold
21 knees-to-armpits

BEGINNER
5 rounds for time:
1:00 Plank
21 sit-ups

Competition: 65 min
Warm-up: 15 minutes
See above

Workout 1: 15 minutes
Today's Rx

Workout 2: 10 minutes
Post-workout:
On a 10:00 clock:
Build up to a 5-rep max shoulder-to-overhead

Workout 3: 15 minutes
Accessory
EMOM 15:
Min. 1 | :20 ring-dip hold (top)
Min. 2 | :20 ring-dip hold (bottom)
Min. 3 | :40 max Pushups

NOTES

In Accessory – I, score = total push-ups
Break up the holds as needed, but complete within the minute.
Scale ring-dip hold by placing a foot on the ground.

Stretching: 10 minutes
Accumulate:
30 ATY Drill
– Use 2.5 or 5-lb plates

CrossFit Open: 22.1

2/25/2022

WARM-UP
1 set:
10 hip crossovers
10 Leg Swing / leg
10 Dive Bomber Push up
10 Alternating Spiderman Stretch
10 alternating Samson stretches
10 Cossack Squat
10 slow calf raises / leg

then…
:45 Run, Row, Assault Bike, or Single-Unders
Set 1 | :45 Inch-worm+ Pushups
Set 2 | :45 Box Steps
Set 3 | :45 Shoulder Taps
Set 4 | :45 light DB muscle snatches

NOTES

Increase speed slowly and focus on increasing range of motion. You want your shoulders very warm.
For the second part of the warm-up perform the :45 of run, row, bike, ski then :45 of movements. In set 2 perform :45 of the run, row, bike, ski and then the :45 step-ups.

Rx / Comp
Complete as many rounds as possible in 15 minutes of:
3 Wall Walk
12 Dumbbell Snatch
15 Box Jump Over
35 / 50-lb dumbbell, 20 / 24-in box

INTERMEDIATE
AMRAP 15:
3 scaled wall walks (hands must cross the 2" starting line and return)
12 alternating DB snatches (20/35 lb)
15 box jump-overs (20/24 in)

BEGINNER
AMRAP 15:
3 inchworms in place
12 alternating DB snatches (10/15 lb)
15 box step-overs (16/20 in)

NOTES

The wall walk is an easy place to get lazy and become unsafe when they get tired. Take that little extra bit of rest before beginning their next set or in between reps.
Remember that long arms and straight arms are strong arms when it comes to the wall walk.
Pace consistency matters, don’t push so hard on the box jump and DB power snatch that you will have to rest before starting the wall walks. Instead, find the fastest pace on all movements that allows you to transition without or with as little rest as possible.
The world’s fittest, Pat Vellner and Noah Ohlsen averaged an overall pace of about 1:20 per round. Their opening rounds were around 1:05-1:10. If you finish your first rounds faster than that, consider slowing down to nail a consistent pace.

Stimulus & Goals

5-10+ rounds
Try to keep all rounds under 2:00/round
Complete the DB snatches unbroken and manage your pacing on the box jump overs.

Competition: 60 min

Warm-up: 15 minutes
See above

Workout 1: 15 minutes
Today's Rx

Workout 2: 16 minutes
Main Lift
4 sets for reps:
:20 Shoulder Press (40-50%)
– Rest 1:40 between sets.

4 sets for reps:
:20 Shoulder Press (50-60%)
– Rest 1:40 between sets.

Workout 3: ? minutes
Accessory
Accumulate:
5:00 in a Plank

– Every time you break
perform 20 GHD Hip Extension

Stretching: 10 minutes
Accumulate:
1:00 Foam Roll Quad
1:00 Foam Roll Low Back
1:00 foam roll calves

Alternative Athletics: 2 Rounds

2/24/2022

Warm Up:
On a 6:00 clock
20 Jumping Jack
10 Groiner Stretch
10 Hollow Rock
10 Superman
5 PVC Overhead Squat

Rx
2 rounds for time:
50 GHD Sit-up
60 GHD Hip Extension
70 Pistol

INTERMEDIATE
2 rounds for time:
30 GHD sit-ups
40 hip extensions
50 Pistol

BEGINNER
2 rounds for time:
40 sit-ups
50 good mornings
60 Air Squats

Recovery:
3 sets
:30 pigeon stretch / side
10 alternating scorpion stretch

Competition: Rest Day

CrossFit Open this Friday!

2/23/2022

Just a reminder that the CrossFit Open starts this Friday. If you want your name on the Gym T-Shirt sign up at Games.CrossFit.com. You have until Monday to sign up.

Make sure to put yourself on the Alternative Athletics Team.

CrossFit does not give you a T-shirt for participating in the open, so we have one made up every year with everyone's name and sell them at cost.

IDIFTS

-C-

Alternative Athletics: 5 Rounds

2/23/2022

WARM-UP
2 sets:
15/10-cal. Row
10 Box Steps
10 Pushups
5 Box Jumps
5/3 Strict Pullup

3 sets:
5 Burpee Box Jump Over
– Rest :30-1:00 between sets.

1 set:
1 Rope Climb
1 partial Legless Rope Climb

1 set:
10/7-cal. Row
5 burpee box jump-overs
1 legless rope climb

Pre-workout:
EMOM 5:
Min. 1 | 18/13-cal. Row
Min. 2 | 21/15-cal. row
Min. 3 | 23/18-cal. row
Min. 4 | 21/15-cal. row
Min. 5 | 18/13-cal. row

NOTES

Move slow and steady through the first 2 sets of work. Increase the height of the step-ups and the box jumps in the second round. Use a more narrow grip than usual, less than shoulder width, for the second set of chin-ups.
Increase speed on each set of burpee box jump-overs. Start slow and find a cadence. Then, increase the cadence while still feeling connected to each step of the movement.
Practice a few reps on the rope before doing an abbreviated round at intensity. Use this to practice transitions and see how the rope climb will feel after the burpee box jump-overs.
If performing the rowing EMOM skill work with a class, do it first instead of the initial 2 sets of work. Then, warm up the burpee box jump-overs and everything beyond that point.

Rx
5 rounds for time:
21/15-cal. Row
12 Burpee Box Jump Over (24/20 in)
1 Legless Rope Climb (15 ft)

INTERMEDIATE
5 rounds for time:
15/10-cal. row
12 burpee box jump-overs (24/20 in)
1 Rope Climb
(15 ft)

BEGINNER
5 rounds for time:
10/7-cal. row
12 Burpees Box Steps-overs (20/12 in)
3 Pull-to-Stands

Stimulus & Goals

Finish in under 15:00
Recover on the rower and push the pace on the burpee box jump-overs and legless rope climbs.
Avoid failed reps on the rope climbs.

Strategy

Find a pace on the rower that allows you to feel like you did some work, but allows you to get off the rower and start the burpee box jump-overs right away.
Practice making every step of the burpee box jump-overs feel exactly the same. Getting down, getting up, stepping to the box, jumping over, and turning around should feel like a 3-5-step process that is constantly repeating itself without any interruption.
For the rope climbs, think about using your whole body as you climb. Twist, reach, kick, and pull in powerful motions. Don’t just use your arms; get some motion into it!

Competition: 1 Hr 10 min

Warm-up: 15 minutes
See Above

Workout 1: 20 minutes
Today's Rx

Workout 2: 10 minutes
Post-workout:
On a 10:00 clock:
Snatch
5 reps @ 50% of 1-rep max
5 reps @ 60% of 1-rep max
5 reps @ 70% of 1-rep max
5 reps @ 80% of 1-rep max

NOTES

It is imperative that you perform today’s main lift within 5:00-15:00 of finishing the Workout of the Day. Remember, we are working on developing our ability to lift loads when we are exhausted — a valuable skill in the CrossFit Open.
The 20 reps in the main lift are meant to be completed within 10:00 of whenever you start. Rest as you need to between percentages, but remember, you only have so much time to complete the main lift.
Snatches may be performed as power snatches or squat snatches.

Workout 3: 15 minutes
Accessory
5 sets for speed and load:
5 high hang snatches
5 Snatch Balance

NOTES

In Accessory, These are two separate lifts with two different loads. Rest as needed between sets and lifts.
Focus on getting 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.

Stretching: 10 minutes
3 sets:
20 Banded pull aparts
:30 Wrist Extension Stretch / arm

Alternative Athletics: Heavy Complex

2/22/2022

WARM-UP
3 sets:
1:00 Run, Assault Bike, Row, or Ski Jumper
10 Push Up to Down Dog
10 jump squat

1 set:
10 Front Squat
(45/35 lb)
10 Shoulder Press

4-5 sets:
1 Thruster / Push Press / Push Jerk / Split Jerk

NOTES

In the third section of today’s warm-up, continue to add load with each set until you reach your starting weight for the workout. If you need to take an extra set, it’s OK.
If you are following the class warm-up, disregard the compete warm-up.

Pre-workout:
8 sets for reps:
:20 alternating single Dumbbell Clean and Dumbbell Push Jerk
– Rest :10

RX / Intermediate / Beginner
7 sets for load:
1 Thruster / Push Press / Push Jerk / Split Jerk

Stimulus & Goals

One set every 3:00.
Limited to heaviest push press.
80%+ of best push press on each set.

Strategy

Speed out of the bottom of the thruster and the push press are everything in this complex. Think about driving through your heels and almost jumping the bar overhead.
In all four of these movements, keep your elbows as high as possible. If your elbows drop even the slightest bit, you could lose the bar forward or your bar path could be extremely inefficient.

Competition: 1 Hr 10 min

Warm-up: 15 minutes
see above

Workout 1: 20 minutes
Today's Rx

Workout 2: 25 minutes
5 sets for reps:
Every 3:00 complete:
400-m run
Max Weighted Box Step
(35/20 lb) (24/20 in)
– Rest 2:00 between sets
– Use two DBs

Stimulus & Goals

Fast runs that force you to perform the step-ups while tired.
Complete each run in 2:00 or less.
Perform 10-20 DB box step-ups in each set.

Strategy

Push the pace on the run. These don’t have to be PR sprints, but you should feel winded prior to picking up the DBs.
Challenge yourself to hang on to the DBs once you pick them up. Try not to put them down until time is up.
One of your goals should be to perform one more step-up than your previous round.

Stretching: 10 minutes
accumulate 30:
reach, roll, and lift

Alternative Athletics: 3 Steps

2/21/2022

WARM-UP
3 sets:
5 super slow Squat Therapy
10 Kip Swing
15 Jumping Jack

1 set:
10 Medicine Ball Squat
(workout weight)
3-5 Pullups

10 medicine-ball push presses

3-5 pull-ups
10 Wall Balls

3-5 pull-ups

NOTES

Performing the lower rep pull-up sets in the warm-up should feel easy. If you are struggling, consider adjusting the reps in the workout or scaling the movement.

Rx
For time:
50-35-20
Wall Balls (20/14 lb) (10/9 ft)
Pullups

INTERMEDIATE
For time:
50-35-20
Wall balls (14/10 lb) (10/9 ft)
Pull-ups

BEGINNER
For time:
30-20-10
Wall balls (10/6 lb) (10/9 ft)
Jumping pull-ups

Stimulus & Goals

10:00-15:00. Push closer to 10:00.
No more than two breaks on the first set of wall balls.
Able to perform 5-10 unbroken pull-ups on every set.

Strategy

Try to go as unbroken as possible on the wall balls. If you have to break the first and/or second set, rest minimally because you are going to be resting more on the pull-ups.
Consider a rep scheme for the pull-ups that allows you to keep moving with minimal rest during breaks. We also want to reduce muscle fatigue. Consider breaking your set of 50 into 20-15-8-7 or 15-10-8-7-5-5.

Post-workout:
Accumulate:
50 alternating single-leg toes-to-bars

Competition: 1 Hr 20 min

Warm-up: 15 minutes
see above

Workout 1: 15 minutes
Today's Rx

Workout 2: 20 minutes
5 sets for speed and load:
5 Back Squat
– Rest 1:30 between sets
– Use 50-60% for all 5 sets

NOTES

If you are performing the CAP affiliate workout, complete the main lift within 15:00-20:00 of completing the workout.
The goal is to move 5 reps as fast as possible while maintaining proper technique. Speed is no good if technique and safety suffer. Five reps at this weight should take no longer than :15, with a desired time around :10, to complete.

Workout 3: 20 minutes
Accessory
Every 2:00 for 10 sets:
For speed:
50-m Prowler Push sprint

NOTES

In Accessory, focus on moving the sled as fast as possible through the entire 50 m. You can add weight to the sled, but only if the 50 m remains a sprint. Adding weight does no good if the sled push is not a sprint.

Stretching: 10 minutes
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 Couch Stretch / side