Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then 3 rounds 10 Air Squats 10 Pushups Strength: 5 sets of 3x Back Squat increase weight each round This workout is designed to get you the desired number of reps, at the proper load for your ability, while maintaining intensity. This combined with the Russian Twists makes for a challenging combination. WOD 10 - 1 Front Squat @ 55% 2 - 20 Russian Twist @ 25% max snatch Cool Down 2 minutes Yoga - Cobra Position 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Goblet Squats Weighted Sit Ups
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U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne) in Fort Bragg, North Carolina, and served during Operation Enduring Freedom. In October of 2010, Miller was awarded the Medal of Honor posthumously for his heroic actions in combat. Miller is survived by his parents, Philip and Maureen; brothers, Thomas, Martin and Edward; and sisters, Joanna, Mary, Therese and Patricia. Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then 3 Rounds 5 Body Blasters 5 bare bar shoulder press front and back This workout is very challenging. Scale to the upper limits of your ability. It is not designed to be a large number of cycles as you would find in Cindy, but rather a challenging test of strength and balance. Record what you do for future reference. WOD Robbie Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 15-foot L-sit rope climb, 1 ascent Cool Down 2 minutes each side banded shoulder stretch 2 minutes Yoga - Cobra Position Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10-1 Deadlift 1-10 Shoulder Press Warm Up Burgener warm up - Snatch One of the more neglected and avoided exercises, I cannot think of many movements that compare for speed, power, explosiveness, coordination, accuracy, flexibility and balance. Though intimidating to many, practicing heavy squat snatches can do more to improve overall athleticism than nearly any other movement! This is a max day, but it is also a huge opportunity to work on technique with out the pressure of high reps or a timer. Find your faults and work them. WOD 1 Rep Max Snatch then 2 Min max GHD Sit-up (if you are working out tomorrow you might choose to ignore this) Compare to 9/1/20 Cool Down 10 minute stretches Hamstrings and Hip flexors Low Back 4 Stretches 3 sets of 15x reverse Hyper @ 25% back squat Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 20 Wall Balls Fish can sometimes be tricky to prepare and other than breaded, we are sometimes at a loss for other options. Try this salmon recipe as a great way to liven up your catch!
Almond Crusted Salmon Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then 4 rounds 10 Plank Plate Slide (light weight out front of the hands) 7 Superman with a 2 second pause at top 10 Box Jumps WOD This training is designed to work the core from both sides, front and back. It also works on being explosive while under core fatigue. Each round should be quick, maintaining intensity through lower reps each round. 21 - 15 - 9 Evil Wheel GHD Hip Extension x10 ft Broad Jumps lengths Cool Down 2 minute Yoga - Cobra Position Low Back 4 Stretches 3 sets 15x reverse Hyper @ 25% back squat Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters then: 3 Rounds 10 Pull Ups 15 Sit Ups Warm Up spend 10 minutes on double under technique then 3 rounds 10 Air Squats 7 shoulder press front and back bare bar 5 Pullups 5 Ring Dips if you can do a ring muscle up, get a few in before you start the workout. This is also a great time to work on Ring Muscle up technique! WOD This workout is a test and a cooker! If you cannot do "Karen" in under 9 minutes, use a Wallball weight that allows you to do so. If you are unable to do Muscle ups, cycle between pull ups and ring dips at your normal scaling until you have achieved 90 reps combined or time runs out. Keep track of your scaling and scores for future reference. CrossFit Open 12.4 AMRAP in 12 minutes 150 Wall Balls (20/14 lb) 90 Double Unders 30 Muscle Up Cool Down 2 minutes banded shoulder stretch each side 5 minutes rolling out your calves. Use the top of a loaded bar bell if you are brave! 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters then: 10-1 GHD Sit Ups Back Extensions 3/14
CrossFit Open 12.4 AMRAP in 12 minutes 150 Wall Balls (20/14 lb) 90 Double Unders 30 Muscle Up 3/15 21 - 15 - 9 Evil Wheel GHD Hip Extension x10 ft Broad Jumps length 3/16 1 Rep Max Snatch then 2 Min max GHD Sit-up (if you are working out tomorrow you might choose to ignore this) Compare to 9/1/20 3/17 Robbie Complete as many rounds as possible in 25 minutes of: 8 freestanding handstand push-ups 15-foot L-sit rope climb, 1 ascent Scores Uncontested 3/18 10 - 1 Front Squat 2 - 20 Russian Twist @ 25% max snatch 3/19 Kelly Brown 5 rounds for time of: Row 440 m 10 box jumps 30 / 24 " 10 deadlifts 275 / 185# 10 wall-ball shots 30 / 20 lb 9 / 10 ft Scores uncontested 3/20 Alpine 6 Rounds 90 seconds Tire Flips 3 minute rest compare to 7/11/20 Warm Up:
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 7 PVC Pass Through 7 banded Overhead Squat Then work your way up to the starting weight for todays workout with 4 sets of 3x Overhead Squat On this workout, rest is limited and the time restraint takes away most peoples ability to think about the amount of weight they are lifting. If you feel good when you run out of time and want to continue on for a few heavy attempts off of the clock, go for it! WOD Weight Ladder Start with 50% Overhead Squat Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Compare to 9/14/2020 Cool Down 2 minutes each side banded shoulder stretch work on upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30 Minute Airdyne Open 21.1 This WOD is a test! Keep track of weights and time for future reference. 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min. See Games.CrossFit.Com for scaling options Cool Down 2 min banded shoulder stretch each side Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 400 Meter Run/Walk 20 Shoulder Press |
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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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