Warm Up:
On a 6:00 clock :45 Row 10 knee Pushups 10 Kip Swing Rx 10 rounds of: 1:00 Row – Rest :15 :30 Shoulder Press (95/65 lb) – Rest :15 INTERMEDIATE 10 rounds of: 1:00 row – Rest :15 :30 shoulder press (75/55 lb) – Rest :15 BEGINNER 10 rounds of: 1:00 row – Rest :15 :30 shoulder press (45/35 lb) – Rest :15 Post-workout: EMOM 5: 1-5 Muscle Up Stretching: 1:00 frog stretch 1:00 Banded Shoulder Stretch / Side Competition: Rest Day
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2/20
10 rounds of: 1:00 Row – Rest :15 :30 Shoulder Press (95/65 lb) – Rest :15 2/21 For time: 50-35-20 Wall Balls (20/14 lb) (10/9 ft) Pullups 2/22 7 sets for load: 1 Thruster / Push Press / Push Jerk / Split Jerk 2/23 2 rounds for time: 50 GHD Sit-up 60 GHD Hip Extension 70 Pistol 2/24 5 rounds for time: 21/15-cal. Row 12 Burpee Box Jump Over (24/20 in) 1 Legless Rope Climb (15 ft) 2/25 CrossFit Open 22.1 2/26 5 rounds for time: 1:00 Handstand 21 Toes-to-Bar WARM-UP
3 sets: 10 Alternating Spiderman Stretch 10 Leg Swing (front and back) / leg :30 Row, Assault Bike, or Ski Jumper 4 sets: 5 Deadlift 100-m Run NOTES
Pre-workout: Build up to a 2-rep Power Clean RX: AMRAP 15: 1 Deadlift (275/185 lb) 50-m Run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run – Continue adding one rep to the deadlifts and 50-m to the run after each round. INTERMEDIATE AMRAP 15: 1 deadlift (185/125 lb) 50-m run 2 deadlifts 100-m run . . . BEGINNER AMRAP 15: 1 deadlift (95/65 lb) 50-m run 2 deadlifts 100-m run . . . 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: Shoulder-to-overhead 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
Workout 3: 15 minutes Accessory Every 3:00 for 5 sets: For speed: 10 DB bench presses 20 Pushups NOTES
Stretching: 10 minutes 2 sets: 1:00 standing Leg Swing (front and back) 1:00 Sit and Reach WARM-UP
4 sets :20 mountain climbers – Rest :10 :20 alternating V-ups – Rest :10 1 set: :20 Hanging Knee Raises 400-m Run :20 knees-to-armpits 400-m run :20 Toes-to-Bar NOTES
RX 2021 GAMES EVENT 10 For time: 30 Toes-to-Bar 1.5-mile Run 30 toes-to-bars 1.5-mile run 30 toes-to-bars INTERMEDIATE For time: 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits BEGINNER For time: 20 hanging knee raises 1-mile run 20 hanging knee raises 800-m run 20 hanging knee raises Stimulus & Goals
Strategy
Competition: 1 Hr 10 min Warm-up: 15 minutes see above Workout 1: 30 minutes 2021 Games Event 10 - Rx Workout 2: 15 minutes Single-Leg Skill Practice EMOM 12: Min. 1 | :45 alternating Pistol Min. 2 | 1:00 Ski Jumper Stimulus & Goals
Strategy
Stretching: 10 minutes Accumulate: 1:00 Calf Stretch / side 1:00 Lacrosse Ball / Foot Warm Up
1 Set: 10 Clean Grip Deadlift 10 High Pull Clean 10 Muscle Clean 10 Front Squat 10 Power Clean (45/35#) 3 Power Cleans (40%) 3 Power Cleans (50%) 3 Power Cleans (55%) 3 Power Cleans (60%) Rx / Intermediate / Beginner 9 sets for load: 5-5-3-3-3-1-1-1-1 Power Clean Stretch: upper back and trap stretches Competition: Rest Day WARM-UP
3 sets: :20 work / :10 rest Groiner Stretch PVC Pass-throughs Overhead Lunge 1 set: 10 Overhead Squat (35/45 lb) :20 Double Unders 8 overhead squats :20 double-unders 6 overhead squats :20 double-unders 4 overhead squats :20 double-unders 2 overhead squats :20 double-unders NOTES
Pre-workout: Build up to a 5-rep overhead squat RX AMRAP 10: 3 Overhead Squat (115/75 lb) 30 Double Unders 6 overhead squats 30 double-unders 9 overhead squats 30 double-unders– Continue adding 3 reps to the overhead squats each round. INTERMEDIATE AMRAP 10: 3 overhead squats (95/65 lb) :30 double-unders 6 overhead squats :30 double-unders 9 overhead squats :30 double-unders – Continue adding 3 reps to the overhead squats each round. BEGINNER AMRAP 10: 3 overhead squats (45/35 lb) 30 single-unders 6 overhead squats 30 single-unders 9 overhead squats 30 single-unders – Continue adding 3 reps to the overhead squats each round. Stimulus & Goals
Strategy
Competition: 1 Hr 10 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: Snatch 5 reps @ 40% of 1-rep max 5 reps @ 50% of 1-rep max 5 reps @ 60% of 1-rep max 5 reps @ 70% of 1-rep max NOTES
Workout 3: 15 minutes Accessory - I 5 sets for load: 5 snatch push presses 5 hang muscle snatches NOTES
Workout 4: 10 minutes Accessory - II Every 2:00 x 5 sets: 12/18-calorie Row 1-5 ring Muscle Up NOTES
Stretching: 10 minutes 2 sets: :30 Doorway Pec Stretch / side :30 pigeon pose / side WARM-UP
3 sets: 20 Shoulder Taps 10 Deadlift (35/45 lb) 5 Pushups 1 set: 1 Wall Walk 1 kick up to Handstand (or pike hold) 1 wall walk 50-ft Bear-crawl forward 50-ft Bear-crawl backward 5-10 Handstand Pushup NOTES
AMRAP 12: 7 Box Jumps (36/30 in) 14 Kettlebell Swing (32/24 kg) INTERMEDIATE AMRAP 12: 7 box jumps (24/20 in) 14 KB swings (24/16 kg) BEGINNER AMRAP 12: 7 box jumps (20/12 in) 14 KB swings (16/8 kg) Post Workout 4 sets: 50-ft. single KB front rack lunge – Rest as needed between sets Competition: 1 Hr 15 min Warm-up: 15 minutes see above Workout 1: 20 minutes Push Pull 5 sets: 12 unbroken Deadlift (155/225 lb) Max unbroken Handstand Pushup – Rest 1:00 between sets. Stimulus & Goals
Strategy
Workout 2: 15 minutes Today's Rx Workout 3: 15 minutes Accessory 3 sets: 1:00 Pushups :30 L-Hold Hang NOTES
Stretching: 10 minutes 5 sets: :30 foam roll calves / side :30 t-spine foam roll WARM-UP
On a 6:00 clock: 5 Scap Pull up 5 Kettlebell Swing (light weight) 5 Kip Swing 5 KB or Dumbbell Press / arm (light weight) 5 Squat Therapy NOTES
Barbara RX 5 rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Air Squats – Rest 3:00 per round. Men's: 19:50 anonymous Trainier: 17:10 Women's: 19:33 anonymous INTERMEDIATE 5 rounds for time: 10 pull-ups 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round. BEGINNER 4 rounds for time: 10 Ring Rows 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round. Stimulus & Goals
Strategy
Competition: 1 Hr 30 min Warm-up: 15 minutes see above Workout 1: 40 minutes Barbara Workout 2: 10 minutes Main Lift On a 10:00 clock: Clean 5-reps @ 40% of 1-rep max 5-reps @ 50% of 1-rep max 5-reps @ 60% of 1-rep max 5-reps @ 70% of 1-rep max NOTES
Workout 3: 15 minutes Accessory 5 sets for load: 3 High Pull Clean 3 high hang clean Stretching: 10 minutes 3 sets: 10 ATY Drill 10 wall slides Warm Up:
10 sets 5 Burpees over partner – Alternate sets with partner. Each partner will have done 5 sets by the end. – Partner may jump or step over partner. The legs will be an easier jump than the body. 1 set 10 Deadlift (focus on a flat back throughout the entire range of motion) 10 Medicine Ball Squat (focus on keeping the ball in front of the face and elbow away from the thighs) 1 set 10 deadlifts (focus on lifting the shoulders as the knees push back) 10 medicine-ball push presses to target (focus on an aggressive drive to the target) 1 set 10 deadlifts (focus on keeping the heels down and pulling the bar into the body throughout the entire rep) 10 Wall Balls (focus on catching the ball and sending the hips back into the next squat) On a 5:00 clock: Build up to deadlift workout weight RX 5 rounds for time of: 20 Wall Balls (20/14 lb)(10/9 ft) 10 Deadlift (225/155 lb) INTERMEDIATE 5 rounds for time of: 20 wall-ball shots (20/14 lb)(10/9 ft) 10 deadlifts (155/105 lb) BEGINNER 5 rounds for time of: 20 wall-ball shots (10/6 lb)(10/9 ft) 10 deadlifts (95/65 lb) Post-workout: Build up to a heavy 2-rep double overhand deadlift STRETCHING 3 sets: :30 foam roll hamstrings / side :30 Foam Roll Quad / side Competition: Rest Day 2/13
5 rounds for time of: 20 Wall Balls (20/14 lb)(10/9 ft) 10 Deadlift (225/155 lb) 2/14 Barbara 5 rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Air Squats – Rest 3:00 per round. Men's: 19:50 anonymous Trainier: 17:10 Women's: 19:33 anonymous 2/15 AMRAP 12: 7 Box Jumps (36/30 in) 14 Kettlebell Swing (32/24 kg) 2/16 AMRAP 10: 3 Overhead Squat (115/75 lb) 30 Double Unders 6 overhead squats 30 double-unders 9 overhead squats 30 double-unders – Continue adding 3 reps to the overhead squats each round. 2/17 9 sets for load: 5-5-3-3-3-1-1-1-1 Power Clean 2/18 2021 GAMES EVENT 10 For time: 30 Toes-to-Bar 1.5-mile Run 30 toes-to-bars 1.5-mile run 30 toes-to-bars Scores uncontested 2/19 AMRAP 15: 1 Deadlift (275/185 lb) 50-m Run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run – Continue adding one rep to the deadlifts and 50-m to the run after each round. |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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