Warm Up: 5 min bike to warm up and break sweat then 4 rounds 15 Dumbbell shrugs to warm traps up for farmer walks 30 Double Unders to get some skill work in without a clock and warm up the calves and ankles 10 Situps get the core warmed up for later This workout format is designed to be rough metabolically. Push hard. Go heavy enough on the kettlebell farmer walk that you want to lean, but can maintain posture. Amateur Fight Gone Bad - 5 Rounds 1 minute Farmer Walks 1 arm 10 ft shuttle (learn to turn) 1 minute Ski Jumper over KB 1 minute V Ups 1 minute rest Cool Down 2 minutes Yoga - Cobra Position 2 minutes rolling out calves use the top of a weighted barbell if you are brave 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. 2 Rounds 500 Meter Row 20 Kettle Bell Swings 3 Minute Accumulative Plank Hold
0 Comments
What kind of energy is expended when you eat a meal? Find out in this article.
Warm up
3 Rounds 400 M Jog - conversational pace, but get everything moving, break a sweat 15 Air Squats warm up the hips and knees Strength 5 sets of 5x Front Squat increase weight each set This work out is based around raw metabolic intensity. Each round is a flat out sprint with ample time for recovery Alpine - 6 Rounds 45 seconds Assault Bike calories 45 seconds Jumping Lunge 3 minutes rest Cool Down 800 M jog light pace 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 Air Squats Sit Ups Ring Rows 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 5 bare bar Bench Press to warm up the elbows and chest 5 bare bar shoulder press front and back warm up the shoulders 10 Air Squats to warm up the hips and knees WOD This is a Test. Record your score you will see this workout again. If the weights and movements are attainable, go for it! Macklen Moore 7 Rounds 12 Thruster @ 75 / 55 # 17 Pushups 20 Situps Scores uncontested Cool Down: 3 Rounds 1 minute Yoga - Cobra Position These 4 Low Back and Hamstring stretches 15 Reps on the 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. 15 Minutes 6 Lunges 5 Hollow Rocks 5 V Ups Hey everyone!
Quick reminder that the 2021 CrossFit Open starts this week and runs for 3 weeks. As always we will be putting together a team roster and those who sign up will be on this year's shirt. I have Damon Burns working on a new design. For the next three weeks the Friday WOD will be the open WOD. If you have any questions hit me up. For those that are new to the Open, you can sign up here. Let's see what they come up with this year with only three workouts! -C- Looking for something light and fresh for dinner? Give this shrimp recipe a go.
PALEO GARLIC SHRIMP WITH ZUCCHINI NOODLES Warm Up:
Row 1000 M - conversational pace, but keep your warm up gear on to break a light sweat. then Burgener warm up - clean + 3 front squats at the end Power / Technique: no clock 3 Squat Cleans by 5 sets increasing weight each set (The following training uses weights designed at your capacity. Maintaining Intensity through lower reps each round. Work grip and general pulling strength) WOD 21 - 15 - 9 Rope Pull @ max shoulder press Wood Chopper each side @ 25% snatch Cool Down: 2 minute banded shoulder stretch each side Gentle 3 minute row 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. Walk/Run 5K Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). Warm up:
5 Min Bike - conversational pace, but get the blood flowing, keep yours wet shirt on so you just start to break a sweat. then 3 Rounds 10 KB Swings increase in weight each round until you get up to working weight. Warming up the low back and hips. 10 Push ups - warm up the chest and shoulders for burpees 10 Air squats - warm up the hips and knees for dynamic movements 10 GHD Sit ups - go at a controlled pace. Work on head movement (pick a point and fixate) to avoid vertigo and shooting the knee straight as you come up to increase power and engage the rector femoris. Focus on dynamic hip opening and closing, at a high heart rate. This is a test piece. See how you stack up to your previous scores and the world at large. Pick KB weights that allow you to get under 40 minutes. If you are under 15 minutes and not doing RX weights consider increasing load. Document what you did, this one is in the hopper to repeat in the future. WOD Hansen 5 Rounds 30 Kettlebell Swing 30 Burpees 30 GHD Sit-up Women's 26:52 Tara Men's: 27:26 Brandon Cool Down: 3 Rounds 1 minute Yoga - Cobra Position These 4 Low Back and Hamstring stretches 15 Reps on the 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. 200 Meter Run 25 Air Squats 25 Push Ups 25 Sit Ups 200 Meter Run 3/7
Hansen 5 Rounds 30 Kettlebell Swing 30 Burpees 30 GHD Sit-up Women's: 26:52 Tara 27:26 Brandon 3/8 21 - 15 - 9 Rope Pull @ max shoulder press Wood Chopper each side @ 25% snatch 3/9 Macklen Moore 7 Rounds 12 Thruster @ 75 / 55 # 17 Pushups 20 Situps Scores uncontested 3/10 Alpine - 6 Rounds 45 seconds Assault Bike calories 45 seconds Jumping Lunge 3 minutes rest 3/11 Amateur Fight Gone Bad - 5 Rounds 1 minute Farmer Walks 1 arm 10 ft shuttle 1 minute Ski Jumper over KB 1 minute V Ups 1 minute rest 3/12 Matt 16 For time: 16 Deadlift, 275 / 185 lb. 16 Hang Power Clean, 185 / 135 lb. 16 Push Press, 135 / 95 lb. Run 800 meters 16 Deadlift, 275 / 185 lb. 16 Hang Power Clean, 185 / 135 lb. 16 Push Press, 135 / 95 lb. Run 800 meters 16 Deadlift, 275 / 185 lb. 16 Hang Power Clean, 185 / 135 lb. 16 Push Press, 135 / 95 lb. Men’s: 25:47 Brandon Hurst Women’s: 32:40 Tara Gustin 3/13 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 Amateur FGB 5 rounds 1 min max empty Prowler Push(10ft = 1 pt) 1 min max Pistol 1 min max Box Jumps 24” / 20” 1 min Rest Recovery: 2 Rounds 500 Meter Row 20 Kettle Bell Swings NSFW below, definitely some F - Bombs |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
Categories |