DYNAMIC WARM-UP | 8:00
1 set: 10 Leg Swing / leg (across the body) 10 leg swings / leg (front to back) 10 alternating Samson stretches 10 alternating Scorpion Stretch 1 set: 200-m jog 10 Reverse Lunges 1 set: 200-m Run 10 Air Squats PARTNER ROWING WARM-UP | 10:00 1 round Partner 1: 100-m Row Partner 2: single-arm overhead hold right – Switch and repeat. Partner 1: 100-m row Partner 2: single-arm overhead hold, left – Switch and repeat. Partner 1: 100-m row Partner 2: KB Sumo Deadlift – Switch and repeat. Partner 1: 100-m row Partner 2: Goblet Squat – Switch and repeat. RX / Intermediate 4 rounds for time: 400-m Run 400/500-m Row BEGINNER 4 rounds for time: 200-m run 200/250-m row Post-workout: Accumulate: 50 single-leg GHD hip extensions Competition: Rest Day STRETCHING | 3:00 Accumulate: 1:00 Lacrosse Ball Roll / Foot
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RX AMRAP 15: 10 Pullups 25-ft Dumbbell Overhead Walking Lunge (35/50 lb) 15/20-cal Assault Bike 25-ft DB overhead walking lunge – Use one DB. 2/13 RX 4 rounds for time: 400-m Run 400/500-m Row 2/14 RX AMRAP 5: 10 Squat Snatch (75/115 lb) 20 Box Jump Over (20/24 in) 30 Pullups Rest 5 minutes AMRAP 5: 10 Power Snatch (75/115 lb) 20 box jump-overs (20/24 in) 30 Strict Pullup 2/15 RX EMOM 21: Minute 1 | Man Makers (35/50 lb) Minute 2 | 5 Back Squat Minute 3 | rest – Use two DBs for the manmakers. 2/16 RX 7 sets for load: 3 Split Jerk 2/17 CrossFit Open 23.1 2/18 RX 3 rounds for time with a partner: 60 Russian KB swing (53/70 lb) 800-m Run – Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position. WARM-UP
EMOM 8: Min. 1 | 1:00 Assault Bike, Row, Skierg, or Run Min. 2 | 5 left-arm DB windmills + 5 Dumbbell Press Min. 3 | 5 right-arm DB windmills + 5 presses Min. 4 | 10 PVC Pass-throughs + 10 PVC Front Squat 1 set: 30 Jumping Jack 5 Kip Swing 5 kip swings + press down 5 Pullups 5 Lunge / leg 5 cal bike 5 Dumbbell Overhead Walking Lunge / leg (warm-up weight) 1 set: 1:00 bike (moderate to fast pace) 10 pull-ups 10 DB overhead lunges (workout weight) NOTES
Pre-workout: EMOM 6: 1-5 Bar Muscle up RX AMRAP 15: 10 Pullups 25-ft Dumbbell Overhead Walking Lunge (35/50 lb) 15/20-cal Assault Bike 25-ft DB overhead walking lunge – Use one DB. INTERMEDIATE AMRAP 15: 5 pull-ups 25-ft DB overhead walking lunge (20/35 lb) 10/15-cal bike 25-ft DB overhead walking lunge – Use one DB. BEGINNER AMRAP 15: 5 Jumping pull-ups 25-ft DB overhead walking lunge (10/15 lb) 7/10-cal bike 25-ft DB overhead walking lunge – Use one DB. Stimulus & Goals
Competition: 70 min Warm up: 10 min See Above Workout 1: 15min Today’s Rx Workout 2: 20 min 5 sets: 100-ft Prowler Push (50/90 lb) 100-ft Sled Drag 1:00 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets. NOTES
Workout 3: 15 min For completion: 12 alternating single-arm DB seated strict press 12 strict handstand push-ups 10 alternating seated DB strict presses 10 strict handstand push-ups 8 alternating seated DB strict presses 8 strict handstand push-ups 6 alternating seated DB strict presses 6 strict handstand push-ups 4 alternating seated DB strict presses 4 strict handstand push-ups – Rest as needed between sets. NOTES
Stretching: 10 min 3 sets: 10 ATY Drill :30 Doorway Pec Stretch / side WARM-UP
1 set: 1:00 Row (easy pace) 10 weighted med-ball sit-ups with straight legs 10 Hanging Knee Raises 20 alternating Lunge 10 Pullups 1 set: 1:00 row (moderate pace) 10 GHD Sit-up to parallel 10 knees-to-armpits 20 alternating Pistol to a box 10 Chest-to-Bar Pullups 1 set: 1:00 row (workout pace) 10 GHD sit-ups 10 Toes-to-Bar 20 alternating Pistol 3-5 Bar Muscle up NOTES
RX / Intermediate / Beginner For load: EMOM 25: Min. 1-5 | 3 unbroken Clean Min. 6-10 | 2 unbroken cleans Min. 11-25 | 1 clean Stimulus & Goals
Competition: 90 min Warm up: 20 min See Above Workout 1: 20 min For time: 18/25-cal. Row 20 GHD Sit-up 5 Bar Muscle up 18/25-cal. row 20 Toes-to-Bar 5 bar muscle-ups 18/25-cal. row 20 Pistol 5 bar muscle-ups 18/25-cal. row 20 Walking Lunge 5 bar muscle-ups Stimulus & Goals
Workout 2: 25 min Today’s Rx Workout 3: 15 min Every 5:00 x 3 rounds: 800-m Run then… Every 3:00 x 5 rounds: 400-m run Stimulus & Goals
Strategy
Stretching: 10 min 2 sets: :30 Scorpion Stretch hold / side :30 pigeon pose / leg WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 Plank EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 1 set: 5 hang muscle cleans (empty barbell or training bar) 5 tall power clean 5 high hang clean 5 Power Clean 3 sets: 5 Power Clean – Build in load. NOTES
RX For time: 400/500-m Row 100 Pushups 400/500-m row INTERMEDIATE For time: 400/500-m row 70 push-ups 400/500-m row BEGINNER For time: 200/250-m row 50 push-ups 200/250-m row Post-workout: 3 sets: 15 Bent over row 10 Evil Wheel Stimulus & Goals
Competition: 80 min Warm up: 20 min See Above Workout 1: 20 min 3 sets for load: 2 High Pull Clean 5 Power Clean 3 drop sets: 2 Power Clean – Use 90% of your best set of 5. NOTES
Workout 2: 10 min Today’s Rx Workout 3: 20 min Yesterday + more AMRAP 10: 20 Double Unders 10 Goblet Squat (53/70 lb) 5 Box Jumps (24/30 in) – Use a single KB for the squats. Rest 5:00 AMRAP 5: 5 Burpees 5 Toes-to-Bar Stimulus & Goals
Part one:
Stretching: 10 min Accumulate: 30 reach, roll, and lift JUMP-ROPE WARM-UP
3 sets x 5 Air Squats 3 sets x 5 Box Steps + jump down 3 sets x 5 Goblet Squat (increase weight each round 3 sets x 5 Box Jumps + step down PRE-WORKOUT PREP | 3:00 1-2 rounds: :10 Double Unders :10 Goblet Squat :10 Ski Jumper over the KB RX AMRAP 10: 20 Double Unders 10 Goblet Squat (53/70 lb) 5 Box Jumps (24/30 in) – Use a single KB for the squats. INTERMEDIATE AMRAP 10: :30 double-unders 10 goblet squats (35/53 lb) 5 box jumps (24/30 in) – Use a single KB for the squats. BEGINNER AMRAP 10: 20 Single-Unders 10 goblet squats (18/26 lb) 5 box step-ups (12/20 in) – Use a single KB for the squats. Post-workout: 3 sets: 10 KB Bulgarian split squats / leg Stretching: Accumulate: 1:00 Foam Roll Quad 1:00 Foam Roll Low Back 1:00 foam roll calves WARM-UP
3 sets: 20 Jumping Jack 5 Pushups 5 piked push-up 10 bent-over T-raises 10 standing snow-angel raises 1 set: 10 Push Press (empty barbell or training bar) 5 push presses (30%) 5 push presses (40%) 5 push presses (50%) – Take weight out of a rack. NOTES
RX / Intermediate 5 rounds for time: 30 GHD Hip Extension 30 strict Situps BEGINNER 5 rounds for time: 15 hip extensions 15 strict sit-ups Post-workout: Accumulate: 30 Strict Toes to Bar Stimulus & Goals
Competition: 75 min Warm up: 20 min See Above Workout 1: 15 min 3 sets for load: 5 Push Press 3 drop sets: 2 Push Press – Use 90% of your best set of 5. NOTES
Workout 2: 10 min 3 sets for load: 20 Alternating Single-Arm kb Strict Press / Arm NOTES
Workout 3: 20 min Today’s Rx Stretching: 10 min 2 sets: 1:00 Couch Stretch / side WARM-UP
2 sets: 1:00 Run, Assault Bike, Row, or Skierg 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 3 sets: 5 snatches (building in load) 5 Bar Facing Burpee NOTES
RX 3 rounds for time with a partner: 800-m Run 10 Rope Climb 50 Overhead Squat (65/95 lb) – Run together and split the rope climbs and squats as needed. INTERMEDIATE 3 rounds for time with a partner: 800-m run 5 rope climbs 50 overhead squats (35/45 lb) – Run together and split the rope climbs and squats as needed. BEGINNER 3 rounds for time with a partner: 400-m run 12 Pull-to-Stands 50 overhead squats (PVC) – Run together and split the rope climbs and squats as needed. Stimulus & Goals
Competition: 100 min Warm up: 20 min See Above Workout 1: 10 min Yesterday Rx For time: 3-6-9-12-15: Bar Facing Burpee Power Snatch (95/135 lbs) Stimulus & Goals
Workout 2: 35 min Today’s Rx Workout 3: 25 min 6 sets for max calories: 3:00 Assault Bike – Rest 1:00 between sets. Stimulus & Goals
Stretching: 10 min 3 sets: :30 Lacrosse Ball Roll / Foot :30 hamstring stretch / leg :30 Sit and Reach (straddle) DYNAMIC WARM-UP
2 sets: 10 PVC Pass-throughs 10 behind the neck, PVC snatch push presses 10 PVC Overhead Squat 10 Leg Swing across body, right 10 leg swings across body, left 10 leg swings front to back, right 10 leg swings front to back, right 2 sets: 10 Jumping Jack :30 Plank 10 jumping jacks :30 Shoulder Taps 10 jumping jacks :30 Pushups 10 jumping jacks Run through the following progression once with a PVC and a second time with a barbell. 5 hang Snatch High Pull 5 Hang Power Snatch 5 hang power snatches 5+ top-to-top hang power snatches: Lower the bar to the nose, then let the bar drop along the stomach before leaning forward and receiving directly above the knee. 5+ top-to-top power snatches: Keep sending the hips back until the bar passes the knee, then bend the knees slightly to return to the setup position. Immediately initiate a snatch back to the top. Pre-workout: 5 sets: 3 Power Snatch – Touch and go reps. 1 set: 4 Bar Facing Burpee 4 power snatches (workout weight) RX For time: 3-6-9-12-15: Bar Facing Burpee Power Snatch (95/135 lb) INTERMEDIATE For time: 3-6-9-12-15: Bar-facing burpees Power snatches (65/95 lb) BEGINNER For time: 3-6-9-12-15: Bar-facing burpees Power snatches (35/45 lb) Competition: Rest Day STRETCHING Accumulate: 1:00 Banded Shoulder Stretch / Side 2/5
RX Every 3:00 x 7 sets for load: 50 Double Unders 5 Push Press 2/6 RX For time: 3-6-9-12-15: Bar Facing Burpee Power Snatch (95/135 lb) 2/7 RX 3 rounds for time with a partner: 800-m Run 10 Rope Climb 50 Overhead Squat (65/95 lb) – Run together and split the rope climbs and squats as needed. 2/8 RX 5 rounds for time: 30 GHD Hip Extension 30 strict Situps 2/9 RX AMRAP 10: 20 Double Unders 10 Goblet Squat (53/70 lb) 5 Box Jumps (24/30 in) – Use a single KB for the squats. 2/10 RX For time: 400/500-m Row 100 Pushups 400/500-m row 2/11 RX For load: EMOM 25: Min. 1-5 | 3 unbroken Clean Min. 6-10 | 2 unbroken cleans Min. 11-25 | 1 clean |
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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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